Wednesday 9th April 2014 – WOD

8th April 2014

muscle up

WOD 1

Mobility

For a max of 13 mins EMOM: 

  • 8 Push ups
  • 6 Pull ups
  • 4 Burpees
  • You must scale to make at least 6 mins, the scale is down -2 reps on the Pull & Push
  • Pull & push in any order
  • Once you do not make the reps scheme you stop and do not continue

 

 

WOD 2

 

16 Rounds for the time of:

  • 3 Front squats @  65 / 42.5kg (squat clean to start)
  • 2 Muscle ups / 4 Chest 2 Bar
  • 10 DUs / 15 Single

 * 15 min cap
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