6/9/2018 CFNL WOD

Gymnastics:
The new CFNL Muscle Up progressions
10mins

Olympic lifting:
No Dip Jerk
Focus is on lifting and placing feet to correct landing spots.
Build to heaviest 2 reps asĀ  possible
10mins (Racks allowed)

WOD:
4 rounds, each round for time, of:
Run, 400 m
Row, 400 m

Rest 3 mins between each round.

Record total time including rests

30min cap

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