WOD

"Three Banger"

By Lance Mosley

10/19/17

Skill Work

Muscle Ups(work on various progressions, depending on skill level)

then...

WOD

3 RFT

800m Run

50m Walking Lunges

10 Bar M/U

15 Wall Balls

*Sub for M/U(10 Pullups/10 Dips)