30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
or
Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)
Take dumbbells from ground to overhead each rep. Climb rope without legs
or post otherwise.
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3 comments:
AM 5 mile run slow pace (8:00 min/mile ish)
PM ME black box
bench@ 225lb 5x5
push press@ 135lb 5x5
bw: 110
This morning 1800m row
Tonight did the 120/120 pull ups/dips
used 2 bands and dips off bench feet on box
Started out with sets of 10 only got to 50 and dropped down to sets of 5
21:47
I hate dips!!!
Kids WOD
6 Burpees
1 Pullup Assisted or Jumping
5 Burpees
2 Pullups
4 Burpees
3 Pullups
etc.... to
1 Burpee
6 Pullups
Gavin the Burpee master 2:24
Julia hates burpees 2:35
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