Skills

 

 

 

3 sets:

Goblet squat + Biceps curl x 10 reps

 

Lat pull down w/band x 15 reps

 

Turkish Sit-up 10 x each side

 

30 sec plank

 

 

 

The WOD

 

 

For time:

 

200m run

2Clusters @60/40kg

10 Bar Muscle-Ups/Pull ups

 

200m run

4Clusters

8 Bar Muscle-Ups/Pull ups

 

200m run

6Clusters

6 Bar Muscle-Ups/Pull ups

 

200m run

8Clusters

4 Bar Muscle-Ups/Pull ups

 

200m run

10Clusters

2 Bar Muscle-Ups/Pull ups

 

Time cap 25 min

 

 

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