Skill WOD
Muscle Up Cycle
4 Muscle Ups every Minute for 8 Minutes
or
6 Slow Ring Rows
6 Chin up to rings
6 Fast Turn overs+Ring Dip (Pause at the top)
4 Rounds
Pull Up Cycle
:20 Chin Overbar Hold
3 Slow Negatives
15 Barbell Row (set up barbell on pull up bar)
4 Rounds
WOD
50 1 DB Overhead Walking Lunge
400 M Run
30 KB Swings
3 Rounds
(18 Minute Cap)
Fitness: 35/26
Performance: 53/35
Open: 70/53
DRIVE – CFH 5:30pm
6 Minute AMRAP
8 DB Deadlifts
8 DB Deadlifts
10 Alt DB Push Press (hold 2 DBs press L then R then L)
12 Russian Twists
Every 2 Minutes for 8 Minutes
50 Doubles or 100 Singles
Max Hang from the bar (tuck knees into chest)
Rest 2 Minutes
Rowing Intervals
250 M Row x 10
You go then a partner goes (5 each)
