Skill work:
Muscle-ups: max consecutive effort
For time:
1000 Meter Row
and then…
17 Goblet squats 24/16 Kg
17 Toes to bar
17 Russian KB swings 24/16 Kg
17 Burpee pull up
17 Box jumps
and then…
finish with 1,000 meter row
Time Cap: 20:17
WOD December 30, 2016 (Friday)
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