Wednesday 7/13/16

Wednesday 7/13/16

1. Muscle Up/Pull Up Work
8 RFT:
4 Unbroken Ring Muscle-ups (or III-10 UB Pull Ups, II-6 UB Pull Ups, I-Banded Pull Ups, choose 10 or 6)
*You MUST do your designated # unbroken for it to count as a round

2. WOD
For HSPU Reps: (Subtract 1 rep for every Squat Snatch or C&J attempt missed. You still must hit 2 reps every minute.)
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP in 6 mins of: 3 unbroken Strict HSPU (= 1 rep)

*Must get 3 UB HSPU to count 1 rep. You CAN do 6 UB and count it as 2 reps, etc but it you fail at let's say the 9th UB HSPU you would only count 2 reps (1-3 and 4-6)
**Scale: Abmats or Heavy DB Strict Press