Friday, January 9th

Warm Up:

CrossFit  Warm Up: 2 x 8 Each Movement

Skill:

Pistol Skill Work

Muscle Up Progression

WOD:

5 Rounds for time of:

5 Muscle Ups

10 Pistols

15 Sumo Deadlift High Pull

Skill/Mobility:

Side Hip Smash

QL Smash