Friday – 061413

(The morning crew getting ready for the mile med ball runs for “Gallant”)

We will be running a few different options for today’s WOD. You will only perform the WOD if you have a MU in your repertoire. If not, your session will be focused on practicing the MU.

Option 1 : Yes, I can perform a MU!
Oly WOD : Hang Cleans
CWOD : 15-12-9 rep rounds of
Double KB Thruster(20/12)
Muscle-Ups

Option 2 : No MUs yet!
SWOD : Thrusters
3-3-3-3-3, start at 65%, then increase loads each set
Skills Practice : Muscle-Up progressions