Monday June 26

June 25th, 2017
by:

Strength / Skillwork

Bar Muscle-up Skillwork
Bench Press
20-20-20
35-45-55%

WOD

EMOTM (Death-by AFTER round 10):

  • 20 Double-Unders
  • 10 Wall Ball
  • 1 Bar Muscle-Up

+1 rep on each exercise on Rd. 11, IF you successfully completed all of rounds 1-10. Your score will be successfully completed rounds + extra reps on the final failed round.
Rx+: 20/14# MB
Rx: 40 singles (is allowed), 14/10# MB, C2B Pull-up (be ready for the next CF Open ladies!)

Elements

5 Rounds of 1:00 intervals:

  • Calorie Row
  • Burpees
  • Step-ups
  • Ball Slam