Wednesday 2/10/16

Performance

A. Every 2 minutes, for 18 minutes (3 sets each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

*Scaled: 3 Rolls to Candlestick + 6-8 Dips

Station 2: 20 Nose-to-Wall Shoulder taps or 5 Wall Walks

Station 3: L-Sit Hold x 45 seconds accumulated time

 

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform 1 burpee, immediately followed by 1 toes to bar) x 5

Row 400 Meters or AirDyne 800m

In remaining time perform,

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups – or – Jumping Bar Muscle Ups

 

Competition

Wod will be posted at gym