Friday 2/17/17

Warm up:

Outside: 1 Round

Jog 200 m

High knees / Butt kicks / Frankenstein

Lateral shuffle / Lateral shuffle / Lunge

Inside: 2 Rounds

10 Shoulder bridges

10 (total) downward dog calf stretches

Strength: Dumbbell Row

3 x 8 AHAP

WOD: For time, 15 min cap

Ring muscle ups – 1,2,3,4,5,4,3,2,1

Run 200 m (run distance does not change)

Accessory: Shoulder mobility – extension and internal rotation

Notes: Scaling for muscle ups (Ring MU > Bar MU > C2B pull ups > Pull ups > Leg assisted pull ups (not jumping)