Wednesday 6/13/18 - MEMU

M-1: 15:00 EMOM
a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)
b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)
c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)
M-2: 4 Rounds
0:00 - 2:00 400m Run
2:00 - 2:30 Rest
2:30 - 3:30 Max Effort Bar Muscle Ups
3:30 - 4:30 Rest
L2: 300m Run
Jumping Bar MU
L1: 200m Run
Ring Rows
Extra Credit:
8 Sets of 200m Run
*Slightly faster than mile pace
*Not sprints
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