Warm up

400m Row
2x
Spiderman Walks
10 Push-ups
8 Air Squats

Mobility
Squat Prep
Shoulder Prep

WOD

Muscle Up Progression work - this is coming along nicely... Should have muscle ups by summer.

Open WOD 12.4

12 minute AMRAP
150 Wall Balls
90 DU's
30 Muscle Ups

115 Wall Balls

***this sucked... I had somewhere in the range of 20-30 no reps... i was very frustrated. My issue was not hitting the wall... it woul dgo high enough but not touch... then I focused on hitting the wall and would hit too low and have it carry above the line for no rep... Karen will get another go in the near future... Quads were fried so this was a one and done.