190725 - “Papa Messer”

Warm up: Cardio/Shoulder Prep

WOD: 30min AMRAP Rx: 5 Strict Pull-ups 10 Push-ups 15 Air Squats 50’ Sled Push (6/4) 200M Run/Bike/Row depending on weather Scaled: 5 Ring Rows 10 Incline Push-ups 15 Air Squats 50’ Sled Push (3/1) 200M Run/Bike/Row depending on weather Sport: 1 Bar Muscle-up 5 Strict Pull-ups 10 Push-ups 15 Air Squats 50’ Sled Push (6/4) 200M Run/Bike/Row depending on weather *Wear a 20/14lb vest if you have one

Mobility: Circle-up