10.07.2015 WOD

6
Oct

10.07.2015 WOD

A. Mobility

B. Warm-up

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

C. WOD

200m run
8 Dumbbell Hang Squat Clean (35/20) Rx Lite: 12 Hang Medball Cleans (20/14)
8 Clapping Push-ups (Rx Lite: Hand Release Push-up)
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 run. 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