Call Us: (720)450.0155

WOD 20160811

10
Aug

WOD 20160811

Skills and Drills
Four sets of:
Weighted Chin Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time-make sure you get it all in!)
Rest 60 seconds

Metcon
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

5 RFT

*If you are working with jumping muscle ups off the box to high rings-your scale is 7 jumping muscle ups

ZP Leaderboard

Weighted chin up weight

Metcon time

Leave a Reply