WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Muscle up practice

EMOM 5 rounds 

5 strict ring dips AHAP

-try a strict muscle into 5 dips/ try adding weight-

5 rounds for time of:

400 meter run

15 hang power snatches 65/95

-25min cap-

Extra Credit 

5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec