Thursday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
Bear Walk 25′
Death March 50′
0:30 Front Plank
0:15 Side Plank (each side)

Strength:

Deadlift 5-5-5-5-5

WOD: 

For Time:
15 Bar Muscle-Ups
30 GHD Sit-Ups
15 Bar Muscle-Ups

TIMECAP: 8:00

Extra Work: Front Squat 5-5-5-5

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.