WOD 2020/01/10


Warm up: 3 rounds, not for time:

200m run

15 sec hold on rings (top of dip)

10 air squats

Skill Work: AMRAP 5:

25 Double Unders, 1 Bar Muscle-ups

25 Double Unders, 2 Bar Muscle-ups

25 Double Unders, 3 Bar Muscle-ups

Continue to Climb by 1 Bar Muscle-up

Wod: For Time:

1000 Meter Run

21 Power Cleans (70/40kg)

600 Meter Weighted Run (20/10)

21 Burpee Box Jump Overs (24/20)

21 M.U


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