ACF – 22 August 2016

Workout of the Day

30 rounds for time of:

1 strict muscle-up
36 inch box jump, 5 reps

*20 minute time cap

*If you can not do strict muscle-ups do 150 burpee pull-ups. If you can not do pull-ups do burpee toes to bar/knees to elbow, still a 20 minute cap

*rings or bar must be 6 inches or greater above your reach

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