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