WOD-
Shoulder Press D11
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
Then
As many rounds as possible in 12:00 of
1 Ring or bar muscle up
10 Wallballs 20#(14#)
2 Ring or bar muscle ups
10 Wallballs 20#(14#)
*Keep adding 1 muscle up to each round until the time
expires
Score = round of muscle ups finishing plus any additional reps.
Example, I get through the 7 muscle up and 10 wall balls and get 5
muscle ups in the round of 8, my score = 7 + 5
SPRINT-
For Time:
10 Pull Ups
20 Push Ups
30 Squats
Row 2,000m
15 Pull Ups
30 Push Ups
45 Squats
Row 1,000m
20 Pull Ups
40 Push Ups
60 Squats
Row 500m
