WODs

WOD

Jan

29
Friday

Foundation

Strict Muscle Up Practice

-Negative Ring Transition
-Positive Ring Transition
-False Grip Ring Row with flash
-False Grip Ring Pullup with flash
-False Grip Ring Chest to Ring Pullup with flash
-Strict Muscle UP

WOD

BOTB 2016 Event 4
For Time

3 Rounds of
12 Toes to Bar
8 Snatches
2 Rounds of
12 Burpees over Bar
8 S2OH
1 Round
12 GHD
8 Cleans

Snatch (any)
Rx-115/75
Int/Mst-95/55
Sc-45/25

S2OH (any)
Rx-135/85
Int/Mst-115/65
Sc-45/25

Clean (any)
Rx-155/95
Int/Mst-135/75
Sc-55/35

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