Chalk is all good, but probably not necessary for bear crawls ladies and gents! #Chalk
Warm-Up:
500m row (last 100m arms only)
2 rounds of:
5 three count pullup negatives
10 wallballs
:25 HS Hold
Conditioning:
Every two minutes for 20 minutes alternate b/w the following:
200ft Bear Crawl
50m Sled Push (Heavy)
250m row + 7/5 Burpees over rower
Bike (20/15) or Ski (15/10)
75 Double Unders
WOD: "Smitten"
For Time:
9 Bar Muscle Up
21 Push Jerks (115/75)
7 Bar Muscle Up
15 Push Jerks (115/75)
5 Bar Muscle Up
9 Push Jerks (115/75)
(12 minute time cap)
Scaling Options: Reduce Weight and/or Sub Burpee Pullups
