Thursday, July 13, 2017

Posted by on Jul 13, 2017 in WOD | Comments Off on Thursday, July 13, 2017

PreWod – 3 Rounds

  • 15 Goblet Sq
  • 30 s Dead hang from Rig
  • 30 s Handstand Hold

Deadlift – 4 sets of 5 reps at 70%, last set, back off to 50% and perform as many as possible unbroken

WOD

As many reps as possible in 15 minutes of:

  • 1 Muscle Up
  • 3 Squat Cleans 155/105
  • 10 Burpee Box Jumps 24/20

Scale as needed – suggested – 3 Chest-to-Bar Pullups for each muscle up.