Monday September 18th 2017

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Skill Bar Muscle ups

then Emom 10
 1-5 Bar Muscle ups
Scale
To 1-5 Chest To Bars/Pull Ups
or
5-15 Seconds Chin Over Bar Hold


Wod
30-20-10
Sit ups - (GHD sit-ups Rx+)
Toes-to-bars
Wall-ball shots 20/14

Courtesy of Crossfit.com

Dan Shrum