(click on title to view photos)

Workout of the Day:

Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters

Big Dog’s:

As Rx'd

Porch:

Jumping Muscle Ups or

Sub Muscle Ups for 48 Pull Ups and Dips each round

Pack:

Sub Muscle Ups for 36 Pull Ups and Dips (Band assistance is ok)

Puppies:

Sub Muscle Ups for 24 Pull Ups and Dips (Band assistance or Jumping is ok)

1:1 substitution of Supermans for Back Extensions

Buttercup:

Sub Muscle Ups for 12 Pull Ups and Dips (Band assistance or Jumping is ok)

1:1 substitution of Supermans for Back Extensions

“The achievement of one goal should be the staring point of another.” - Alexander Graham Bell