Modified 11.4 Open WOD Workout
Warmup
400m run
15 OHS barbell
15 KB Swings
Skill
Muscle up progression/Strict Muscle Up
WOD
12min AMRAP
40 bar facing burpees
20 OHS 120#
10 Muscle Ups
Score: 1 Round + 38 Burpees = 108
I really should have taken a rest day but was stubborn. this wod was a good one but a very sore shoulder made it a tough one.
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