WOD-
With a 3:00 clock
10 Eye level kettlebell swings 53#(35#)
10 Box jump overs 24″(20″)
With the remaining time:
As many reps as possible of
Rds 1 – 3 : Ring Muscle ups
Rds 4 – 6 : Bar muscle ups
Rest 2:00 between rounds
Score = total ring muscle ups and total bar muscle ups
SPRINT-
12 Minute AMRAP:
20 SlamBalls
20 Double DB Box Step Overs
20 Alternating DB Snatch
Rest 3 Minutes, Then For Quality:
50 MedBall Sit Ups
