Pre WOD

20 muscle ups (strict if possible) or MU skill work

OR

40 ring rows and 40 ring dips (partition as necessary)

Workout of the Day

For time

1000 meter row

100 double unders

800m row

80 DU’s

600m row

60 DU’s

400m row

40 DU’s

200m row

20 DU’s