Skill RX:
Alt EMOM X 12:
3 Ring Muscle-ups
7 Seated Dumbbell Bicep Curls
21 Double Dumbbell Shoulder Shrugs
Skill FW:
Alt. EMOM X 12
5 Pull-up Progressions
7 Seated Dumbbell Bicep Curls
21 Double Dumbbell Shoulder Shrugs
WOD: Fun Th-Run
For time:
800m run
Then 3 Rounds:
15 Thrusters (95/65)
200m Run
-14 min cap-
FW: Sub DB Thrusters (70/50)
