Good Triplet

OC Throwdown final qualifier

General Warmup
1000 meter row

Mobility Session/Team Stretch
MWOD: Unglue your calves…

Workout Specific Warmup
5 x 5 of overhead squat, up to workout weight
muscle-up/pullup warmup after each set

As many rounds in 20 minutes of:
4 muscle-ups (3 for women)
6 overhead squats, 135 lbs (95 lbs)
9 toes-to-bar

If you cannot do muscle-ups, please do 12 pullups per round instead.

Log your results on Beyond The Whiteboard!

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