5x5 Front Squat
15.3 reattempt or .....
1 round of Gaza (real Hero wod is 5 rounds)
35 KB Swings 24/16
30 Push Ups
25 Pull Ups
20 Box Jumps 30/24
1 Mile Run
From the Coach...
I know that many of you are now inspired to get your first muscle up. Although this will likely not happen for most of you in the next 24 hrs (though it could!!!!) here is a good place to start after the open has completed.
In addition, there is a wealth of information and drills to practice here...
Furthermore, if you have not yet achieved level 4 you should not focus on the muscle up. Our desire is that you would have the strength required to pass level 4 before you venture into devoting yourself and time to getting a muscle up