Whiskey Throttle

Even big guys can do the muscle-up!

Warm-up:

Partner Row 2,000m (switch every 250m)
Alternate with: 
  1. 15 Unbroken Wallball Shots 20/14lbs

Mobility:

Shoulder Smash/Lacrosse Ball on Wall

Announcements:

Avago Mud Run 10/25
Zombie Run 10/25

Skills & Technique: (Click below for links to more info)

Wod:

Volume Work 10 Minutes:
Muscle-ups 
Whiskey Throttle 
 
100 Doubleunders 
21-15-9
Kettlebell Swings 24/16kg
Burpees 
100 Doubleunders 
 
Time Limit: 20 Minutes