McCluskey

Mobility: Forearm Mash

Skill: Pull-up progressions, Muscle Ups

Workout:

McCluskey

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 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:

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