Announcements

Pratice Day
Forcus on good rowing mechanics, muscle up improvement and good dumbbell snatch form.

Warmup

CCAW
Cal Poly Hip Flow
Shoulder Mobility
Arm Circles/Hugs
Walking Lunges
Bearcrawl
Crabwalk

Strength/Skill - MU Skill

10min to work on MU Skillz

WOD - Get It Over With Already

500m Row
7 muscle Ups (bar or ring)
30 Dumbbell Snatches (15 each arm)
40 Situps
1000m Row
40 Situps
30 Dumbbell Snatches (15 each arm)
7 muscle ups
500m Row

For MU scale Banded Rings or from a box

Rx (50/35)
Masters Rx (35/20)