Tuesday WOD and Oly Class @530
PREWOD:

Warm Up/Skills

METCON:
Tuesday WOD and Oly Class @530

CF Games Muscle Up Biathlonish:  25 min Cap   

400m Run

18 Muscle Ups  *Sub 25 C2B pull ups + 25 dips

400m Run

15 Muscle Ups *Sub 20 C2B pull ups + 20 dips

400m Run

12 Muscle Ups *Sub 15 C2B pull ups + 15 dips

 

*Every time a set is broken up or come off the bar = 1Burpee (Comp = 3 burpees)

*Rx is as written, may sub all or partial reps.  Any MU’s not finished do 1 C2B pull up + 1 dip  so can do 10 MU’s then 8 pull ups and 8 dips, etc.

 

Core:

3 x 10 weighted back extensions  *sub super mans

Time