2022-01-21 WoD

WARM

400m run
2min Airdyne
std warmup

MAIN

A. activation, 4 rounds, not for time
{
5 ring mu transition (w feet on ground)
8 ring kip swings
30 DU
10 DB OH press 2x (20, 25, 30, 30)
}

B. 5 rounds for time
{
500m row
1 strict MU + 4 burpee pullup (Rx was one or the other, but I did a mix)
70 DU
}
time: 25:30