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Monday, January 16, 2017

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WOD: A. “The MLK Muscle-Up Mile” by DB For Time: -805 meter Row then -10-8-6-4-2-1 Ring Muscle-Ups (MRX Burpee C2B) -20-18-16-14-12-10 Wallballs 20/14lbs 10/9′ (MRX 20/10 9′) then -804 meter Row B. Core Development -1min L-Sit on Floor, Rings, or Parallettes -30 Hip Extensions -50 GHD Sit-ups or Ab-mat Anchored for time

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