Rebuilding WOD

Standing Mackinzie Extension
Mobility Warm-Up
Squat 10
Swinging Kipping Pull-ups 10
Sit-ups 10

5 Rounds:
3 Muscle Ups (3,3,3,3,2-1)
5 Dumbell Thrusters-5lbs dumbells

Foam Roll
Static Stretching

This one was scaled from a CFHQ WOD in May 2005. That WOD was 5 rounds, 5 Muscle-Ups, 5 DB Thrusters (25,35,45lbs). I chose to scale down the MUs with the goal of doing all sets unbroken. The DB Thrusters were scaled way back to move the back, but not injure it.