Wednesday WOD:

 Warm-up

Run 400m
Tabata (2 rounds each)
Wall ball shots
Hollow hold on bar
Walking Lunges
Tuck Jumps
*Group stretch to follow

Skill

Muscle Up Work Take 15 minutes to work on either bar or ring muscle ups
-if you're not there yet, work on pull ups, chest to bar, and ring dips

Metcon

Metcon (Time)21-15-9
Burpee Box Jumps (24/20)
Wall Ball Shots (20/14 to 10/9ft)
Toes to Bar