SWODPullup and Muscle Up skills work-Slow down and break down the movement to become more proficient.Use this time to ask the coach questions and work on your gymnastic deficiencies. Also use this time to set up for the workout.

WOD (25 Minute Cap)25 Hand release Pushups50 one for one Russian twists w/kb 44/2625 Hand release Pushups40 Pullups25 Hand release Pushups400 Meter Run25 Hand release Pushups20 Shoulder to Overhead 115/7525 Hand release Pushups10 Power Cleans 185/125

SPARTANRun 1 Mile30 Burpee Bar Muscle UpsRun 1 Mile