08.29.2015 WOD

29
Aug

08.29.2015 WOD

A. Mobility

B. Warm-up
250m Row
8 Toes-to-bar
10 Walking Lunges
3 rounds

C. WOD

2 minutes to perform
2 rounds of:
2 Strict Pull-up (Rx+ 1 ring muscle-up)
2 KB Deadlift + 2 KB Swing + 2 Goblet Squat (53/35)
Rest 30 seconds

2 minutes to perform
2 rounds of:
4 Strict Pull-ups (2 Muscle-ups)
4 Kettlebell Complex (same as above)
Rest 30 seconds

2 minutes to perform
2 rounds of:
6 Strict Pull-ups (3 Muscle-ups)
6 Kettlebell Complex
Rest 30 seconds

2 minutes to perform
2 rounds of:
8 Strict Pull-ups (4 muscle-ups)
8 KB Complex
Rest 30 seconds

2 minutes to perform
2 rounds of:
10 pull-ups* (5 ring dips)
10 KB Complex
Rest 30 seconds

So on and so forth until you are unable to complete 2 rounds.

If and when you hit the round of 10 reps you are allowed to kip the pull-ups. Also, muscle-ups now become ring dips.

Score is total reps