NOTE: Please dress appropriately to run outside this morning!
WOD
“On the Rocks”
For Time (18′ CAP):
1 Mile Run Buy-In (mile route)
Then, 6 Rounds:
40 ft. OH Plate Walking Lunge
10 Burpees to Plate
Cash-Out
Complete as many Bar Muscle-Ups as possible in 3 minutes
Scale: Dips of any variation (Ring, Bar, Box) that gives you full ROM