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WOD September 7, 2017 (Thursday)

Skill Work: Muscle-ups
EMOM 8 mins  1 ring muscle up and 1 bar muscle up, i.e both in the same minute.

 

Weightlifting: Back Squat
E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1.

Increase weight from round to round, you will record you heaviest single of the day.

 

WOD: (AMRAP for Time)

  • 4 bar muscle-ups (substitute with 6 chest to bar PU)
  • 12 alternating one-arm dumbbell snatches (6 each/50/35)
  • 24 double unders (48 singles)
  • 200m run

Cap 12 minutes.

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