01.18.2017 WOD

17
Jan

01.18.2017 WOD

A. Mobility

B. Warm-up

10 Medball Cleans (20/14)
10 Medball Push-ups (feet on ball)
20 Russian Twist
30 Double-unders
3 rounds

C. WOD

200m row or 50 double-unders
4 Hang Squat Clean (135/95)
6 Strict Handstand push-ups
8 Burpees over bar
Max effort unbroken muscle-up (Rx lite: Pull-up)

Everytime you drop to the ground from muscle-up or pull-up start from the top with a 200m row or 50 dubs. Time is called when you complete 30 muscle-ups, 50 strict pull-ups or 70 kipping pull-ups. If you don’t finish within the time cap, your score will be total muscle-ups or pull-ups.

25 minute cap