August 23rd – Time Cap Casualties

By August 22, 2017 wod No Comments

Skill/Warmup: KB swings 30 sec on/30 sec off x 6 rounds

Core: Empty barbell ab rollouts 3 x 10-15

WOD – 3 RFT

Run 400m

21 KB High Pulls (32/24)

15 HSPU (mod-seated KB press)

9 Bar Muscle ups (mod- 18 pull ups/ring rows + 18 bench dips)

RX+=Ring Muscle ups

(Time Cap 22 Min)

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