Skill:
Muscle up progressions
False grip/transition

WOD:
Run 1 Mile
Then
3 Rounds
5 Push Ups
10 Wall Balls (20/14)
15 KBS (55/35)
Then
Run 1 Mile

Running to work on steady state cardio.  Expanding lung capacity is important for all areas of life.  I have never heard anyone say “I wish I was gasping for breath more after I climbed all those flights of stairs.” It helps build the metabolic engine for all manner of things from WODs to keeping up with your children to running from zombies!

We included a nice little triplet sandwiched between the runs in order to work on moving through full body range of movements while winded.  Low volume pushups to work on form and dial in technique while breathe is short.  Wall balls for a wide range of motion under light load.  KBS for producing and maintaining explosive hip power under metabolic pressure.

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