Skill WOD
Muscle Up Cycle
:30 On :30 Off for 8 Minutes
Muscle Ups
OR
6 Chest to Ring Pull ups
6 Kips on the Rings
6 Fast Turn overs+Ring Dip (Pause in the bottom of the dip)
4 Rounds
Pull Up Cycle
5 Slow Negatives (Wide Grip, go a hands length wider than normal)
10 Ring Rows
10 Hollow Rocks
4 Rounds
WOD
50/40 Cal Row
25 Power Cleans
40/30 Cal Row
20 Power Cleans
Fitness: 115/75
Performance: 155/105
Open: 185/125
Time Cap: 15 Minutes
DRIVE – CFH 5:30pm
30 Reverse DB Lunges
20 Hanging DB Snatch (10 each arm do not alternate)
10 Minute AMRAP
Rest 2 Minutes
From 12-16 Minutes
Max Effort Strict Pull Ups
Rest 2 Minutes
20 DB Goblet Squats
10 Hanging DB Clean and Press (5 each arm do not alternate)
10 Minute AMRAP
