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.

Metcon:
In teams of THREE, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.