Mobility: Forearm Mash
Skill: Pull-up progressions, Muscle Ups
Three rounds of:
15 Burpee pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
Cooldown: Foam Rolling and Lacrosse Ball work on legs, calves and feet
Paul & Megan worked out at CrossFit 7 Mile with a bunch of affiliates. The workout included a 1K Sea Kayak row: