WARM UP:
500 M. Row
25 Thrusters
10 Pull Up’s
Then:
5 Min. of Shoulder Mobility
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Back Squat
2 Rounds
5 @ 85%
3 @ 90%
2 @ 95%
WOD:
“RAPHAEL”
7 Muscle Up’s
Row 800 M.
5 Power Cleans (225/155) (205/135) (185/125) (165/110)
Row 600 M.
5 Power Cleans
Row 400 M.
7 Muscle Up’s
*Sub. for MU will be 7C2B Pull-Ups and 7 Ring Dips or Jumping MU only.
POST WOD:
Foam Roll
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