A) CHALLENGE 

Max Effort Pull Ups

*start with 8 min of pull up skill work then attempt your max effort  

B) CLANG & BANG 

"Bo and Loraine's B-Day WOD"

AMRAP 20' 

200m Run

7 P. Cleans #155/105

7 Back Squats #155/105

3 Muscle Ups

*modification for MU is 9 pull ups

**MUs can be on bar or ring

C) AFTER PARTY 

3 rounds...

1 min weighted plank #45/25

 

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Posted
AuthorMatt Magnone