WOD 1AUG15

Warm Up: 2 Rds of

  •  200 m run
  • 10 Pass Throughs
  • 10 Air Squats
  • 1 Wall Walk
  • 5 Box Jumps

Skill/Strength:

Every two min for 10 mins Pwr Pos Full Clean x 2 @ light weight (work on speed under bar)

Double Under practice/warm up

WOD: Open Workout 15.3

AMRAP (rounds and reps) in 14 mins of:

7 Muscle Ups

50 Wall Ball 20/14

100 Double Unders 2:1

 

* If you don’t have your muscle ups then sub:

Novice – Ring Rows 2:1

Intermediate – Pull Up/C2B