Warm-up:
5 Sets @ easy pace:
5 RDLs @ 30X1 Tempo
5 Muscle-Up Ring Rows
5 Pushups
10 Walking Lunges
Skill:
For Time:
30 Muscle-Ups
TIMECAP: 10:00
WOD:
“Karen”
For Time:
150 Wall Ball, 20#/14#
TIMECAP: 7:00
Extra Work: Bench Press 3RM, then 90%x3x3