Thursday 130717

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Muscle-Up 

2) Muscle-Up Negative

3) Transition Rock


3 Rounds For Time: 

15 Box Jump Overs, 30"/24" 

15/12 Calorie Row 

TIMECAP: 8:00 

GEAR: 3


Extra Work: Single Arm Overhead Carry

EMOM 16, alternating: 

a) 100' Single Arm Overhead Carry, left arm 

b) 100' Single Arm Overhead Carry, right arm