Friday 19 June 2015

Strength/Skill 
5 x 3 Strict Bar Pull ups
3 x 3 Ring Pull ups
Then 6 minute EMOM “Bar and Ring”
ODD minute “Bar”
2 x Strict Pull up, 2 x Chest to bar pull up (kip for scale) 1 x Muscle up
EVEN minute “ring”
2 x Ring Pull up, 2 x muscle up, 1 x ring dip*
* for scale on rings, do ring rows to muscle up progression and ring dip

WOD: 
7 minute AMRAP
6 x Power Snatch 60/30
8 x Chest to bar Pull ups
16 x Wall Balls 10/4
32 Double unders
Rest 2 minutes
7 minute AMRAP
6 x Power Snatch 60/30
8 x Chest to bar Pull ups
16 x Wall Balls 10/4
32 Double unders (42 singles)

Record max reps completed.
Scale as needed, post score to comments.

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