Workout of the Day:
Skill Work:
Muscle Ups
WOD:
As Many Reps as Possible in 7 Minutes of:
Muscle Ups
Air Squats
Run 100 M
Reps Ascend by one each round. Any time that you come down from the rings prior to finishing the full set of muscle, you must run 100 m.
Mobility:
Barbell Triceps Extension Smash (2 Min Each, Pg 276)