9-05-17

skill/strength5x3 front squat every 3 min *superset with a max set of strict pull-ups (NO kip, use bands as needed. the goal is to keep your head neutral and pull your chin over the bar. do not reach with your chin!)

wod complete as many rounds as possible in 7 minutes of: 25 double-unders 5 burpee bar muscleups

cash out 5 rounds sled push down and back (heavy) rest 90 seconds between efforts

Workout Of The DayJoeComment