10.4.17

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WOD

Accessory

Muscle-up/Pull-up Progression

Beg: 5x5 strict pull-ups (w/ or w/o band)

Int: 5x7-10 strict pull-ups or BMU/MU progressions

Adv: 5x3-5 BMU or MU

**All athletes can supplement movement based on their progression with pull-up**

Metcon

4 RFT

8 Strict Pull-ups

16 Calorie row

24 Box Jump Overs @ 24/20