20120315

Kim, Jacq, Steph and Aric

Warm-Up

400m Run, 10 back extensions, 10 situps, 10 squats, 10 pushups

Skill Work

Practice
Muscle Up Progression or Kipping Pull Up

Open WOD 12.4

AMRAP 12 Mins

150 Wall Balls 20/14 to 10ft/9ft
90 Double Unders
30 Muscle Ups

Please read carefully and know the ROM standards. Check them out here: WOD 12.4

Scaling will be available at the gym.

See ya at 0545 and 1700

Sat/Sun Open Gym at 1000. If you can't make either times, please let us know!

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