“30 MUSCLE UPS F.T.” WOD 6/4/14

WARM UP:

3 Rounds

30 Double Unders

10 Air Squats

10 Push Ups

Then:

Shoulder Mobility

SKILL:

Adv. / Int: Find 1RM Weighted Strict Ring Dip (TEST)

Then:

1 Max Effort Set Unbroken (TEST)

Scaled: 4 x 5 Strict Dips

WOD:

“30 MUSCLE UPS FOR TIME” (TEST)

ADV: 30 Muscle Ups For Time

INT: 45 C2B Pull Ups For Time

BEG: 30 Strict Pull Ups For Time

Rest 5 Min.

7 Min.  Of Burpees

POST WOD:

Shoulder Mobility