10-18-2014 Saturday workout

Warmup

WOD #1
2000m Row For Time

Skill: Muscle Ups

WOD #2
50 Double Unders
21 Thrusters (75/55)
7 Muscle Ups
x 3 RFT

Muscle Up Scaling
– Muscle Ups
– Bar Muscle Ups
– Banded Seated MU
– GOTP
– Ring Transition
– 4 Pull-ups + 4 Dips x 2 Rds