Fitness
A. 3 Sets NFT
10 x Supine Ring Rows (Perfect Hollow Position)
10 x Palms 2 Elbows
10 x 2 Sec Pause Goblet Squat
B. 4 Sets for Max distance
2 Mins @ Row/Run/SkiErg/AB
1 Min Rest
Performance
A. 3 Sets NFT
3 – 5 x Muscle-ups or Progressions
10 x Box Jumps (Max Height)
60 Sec HS Hold
B. 4 Sets for Max distance
2 Mins @ Row/Run/SkiErg/AB
1 Min Rest
-Post results under comments
Performance
A. completed – MU progressions, 24″ box (jumped all of them), mostly 60-sec handstands
B. Row (544m) – Run (3 laps) – Row (520m) – Assault Bike (12 calories)
Well, well, well, another beautiful WOD:) loved running. Now if I could just understand this MU business….
Fitness:
A. Completed.
B. AB 11 cals, 400+m; Row 400m; AB 11 cals, 400+m; Row 458m.
I got started a little late on my first row.