12.11.15

Warm up- 200 Double Unders

Strength WOD:

“MUSCLE UP PROWLATHALON”

18 Unbroken Ring Muscle Ups

100m Prowler Push…90/50

15 Unbroken Ring Muscle Ups

100m Prowler Push…90/50

12 Unbroken Ring Muscle Ups

100m Prowler Push

For Time

(each time you break muscle ups…200m Run)

Metcon:

Explode WOD