1. Review, as a group, the mobilizations for August. 2. Prep for muscle-ups (or pull-ups and dips) and run.
3. "Casolaro" For time: Run 2 miles 30 Strict muscle-ups
LIII: as rx'd LII: if you run out of out strict muscle-ups, you can kip. If you don't have muscle-ups, sub 60 piked ring rows and 60 dips LI: Not for time: Run 800m, 3 rounds of 10 ring rows and 10 dips, run 800m
Alrighty, just putting this out there: for those few of you who are currently proscribed from running, rowing would not be an appropriate sub today. So, IF YOU PROMISE TO BE CAREFUL AND NOT CRACK YOUR HEAD OPEN, BECAUSE MY #1 RULE IS "DON'T CRACK YOUR HEAD OPEN!", you can, if you wish, bring in your bike and go for a brisk 20 minute ride as a sub for running. Greg Glassman often programmed bike rides in the early days of CF; it's a valid training modality. But it will be entirely incumbent upon you to observe all rules of the road and to take all reasonable precautions for safety.
Don't make me regret this.
If you don't have access to a bike, ride the spin bikes in the gym for 20 minutes.