Tuesday March 31, 2015

Wod:
For Time:
20 Hang Power Snatch 95/65 
20 Front Squat
20 Hang Power cleans
20 Shoulder to Overhead
20 Overhead Squats
Rest 5:00
Then...
3 Rds
20 Pistols
3 Muscle Ups 
Score is total time

G.F.:
weights: 65/45
1 muscle up = 3 pull ups and 3 ring dips
pistol progressions if you don't have pistols

Beginner: 
weights: 35/15
1 muscle up = 3 pull ups and 3 ring dips
Pistol progressions or air squats if you don't have pistols