I’ll make you all a deal – if we have at least 75 athletes show up for today’s WOD, I won’t make anyone do inch-worms for three weeks…
A. MWOD:
PVC OH Split Stretch – 2 x 60s
 
B. Skill:
8min EMOM – 15s Hollow/Arch Swing Practice on pull-up bar OR on rings w/ false grip
 
C. WOD:
30 RFT (Yes, THIRTY) –
5 Burpees
1 Muscle-Up
 
*18min time cap
*For those that will be doing MU but don’t have them as a given, if you miss 3 attempts, you MUST move onto the scaled option for that round. You can go back to MU later if you feel up to it. No FLAILING around!
*Scale for MU = 2 C2B PU + 2 Dips
 
D. Post-WOD Recovery:
LAX + Chest – 2min ea side