02.17.2018 WOD

16
Feb

02.17.2018 WOD

A. Mobility

B. Warm-up
500m Row
Followed by 3 rounds of
5 Good mornings (45/35)
5 BTN Push-Press
5 OHS
5 Hang Squat Snatch

C. WOD

250m row or 70 Double-unders
5 Squat Snatch (95/65) (Rx+ 115/75)
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 300m Row or 70 Double-unders. Time is called when you complete 30 muscle-ups, 50 strict pull-ups or 70 kipping pull-ups.

25 minute cap