Strength
Bent Over BB Rows – 4×10 (Heavy)
—Use arms only & focus on keeping hip angle constant throughout
Conditioning
2 Rounds For Time
15 Ring Muscle-Ups or 30 C2B Pull-ups
Run 800m
Assistance
3×10 Glute Ham Raises
WOD Notes: Rx’d for this WOD is Muscle-Ups. If you can do a few muscle-ups, you can combine a few muscle-ups with C2B Pull-ups. You may also scale C2B, with chin over bar. If it decides to rain, we will sub a 1 mile bike each round. Feel free to Rage all over this WOD by wearing your favorite costume!
Those guns are illegal at Rage, put them away!
Candy warming up on the bike in her costume!
—-Jeff acting like he’s superman while doing Muscle-Ups! IMG_2956