Friday (2016OCT14)

Gymnastics:

5 Rounds: (NFT)

10/7x Unbroken Muscle Ups / TTB

30FT Walking Lunge

If you break on the Muscle Ups, finish the set with TTB. For example, If you do 3x UB Muscle Ups (and you are a man), you will do 7x TTB before lunging.

 

WOD:

30 Calorie Row (Buy-In)

10-9-8-7-6-5-4-3-2-1x

Hang Power Snatches (75/55#)

Ring Dips

30 Calorie Row (Buy-Out)

 

Weightlifting:

Narrow (but safe) Grip OHS up to 65% Snatch

 

Front Squat

Work up to 90%

 

Power Clean 1RM