01.14.2017 WOD

13
Jan

01.14.2017 WOD

A. Mobility

B. Warm-up
10 Push-ups
15 Medball Sit-ups
30 Twists
3 rounds

C. WOD
Buy-in: 50 cal row

10 muscle-ups (20 Strict pull-ups)
20 DB step-over box (20″ box)
30 pistols (Rx lite: Jumping squats)
40 DB Snatch (50/30)
50 Wall Balls (20/14)
40 DB Snatch
30 pistols (Jumping squats)
20 DB step-over box
10 muscle-ups (20 Strict pull-ups)

Cash-out: 200 Double-unders

For time. (30 minute cap)