Friday 4.10.14

Friday 140411
Warm Up
400 m Run
500 m Row
Mobility Sequence
Skill
Bar Muscle Ups (advanced only) Max Effort
*beginners scale to Strict Pull Ups/Dips 6×5, intermediate Kipping Pull Up/Dips 6×5
WOD
10 Minute EMOM
Even – 10 Power Snatches 95/65
Odd – 20 Sit Ups