Friday – 140502

MDUSA Rig

Fancy equipment is not what’s needed for world-class fitness.

Sweat, Drive, and a great Community are the only requisite tools.

And a little chalk never hurts.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Skill

Muscle Up Progression

WOD

“Gymnastics Chief”

5 Rounds

Each Round is 3min AMRAP

0ne minute rest between rounds

3 Bar Muscle Up
6 Candle Stick
9 Handstand Pushup

Or

3 Strict Pullup
6 Pushup
9 Jumping Lunge

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