09.22.2018 WOD

A. Mobility

B. Warm-up
200 Double unders (300 dubs for Rx+ athletes)
Everytime you break do 10 sit-ups

Or run 1 mile (around Complex)

C. WOD

300m run or 300m Row
6 Burpee Dumbbell Deadlift (50/30)
10 V-ups
Max effort unbroken muscle-up (Rx lite: Pull-up)

Everytime you drop to the ground from muscle-up or pull-up start from the top with a 300m run. Time is called when you complete 30 muscle-ups, 50 strict pull-ups or 70 kipping pull-ups.

25 minute cap