16 July 2013

Warm Up

3 rounds of:

40 double unders

1 set of max dead hang pull ups

1 set of max push ups

1 rope climb

10 ring dips

end with Samson stretch

Skill

Muscle Ups

WOD
2 mins max muscle ups

2 mins max chest to bar pull ups (no rest between mu’s and pu’s)

100 KB swings (2/1.5 pood)