Strength and Technique

5 Rounds For Quality (rest as needed)

Pull Up Complex:

  • 3 Pull Ups
  • 3 C2B Pull Ups
  • 3 Bar Muscle Ups

** This should go without saying BUT – be wise and do not tear your hands!!!!!

 

WOD

4 RFT:

  • 4 Muscle Ups
  • 200m Run
  • 8 STOH (A: 90/70, B: 70/50, C: 50/30)
cfbadmin