Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too!

WOD

Strength:
Take 20 minutes to make up a missed strength segment from the past week or ask Coach Lori for some Olympic Weightlifting drills.

Metcon:
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots