1 point - band assisted pull-up
2 points - pull-up
4 points - c2b pull-up
8 points - muscle up
Then
3 rounds for reps
45 sec Wallball with slammer, 30/20
15 sec Rest
45 sec KB swing, 2/1.5
15 sec Rest
45 sec Ball slam, 30/20
15 sec Rest
45 sec KB SDHP, 2/1.5
15 sec Rest
Score is pull-up points + reps. Post score to comments.
4 comments:
Looks like a good one... Keepin on movin
Tomorrow's WOD is
EMOM for 5 minutes
3-position snatch-grip DL
Then
15 minutes to establish Max Snatch
Then
3 rounds
1 min max calorie Row
30 sec rest
1 min max reps Burpee to bar
30 sec rest
Post load and total reps to comments.
50 green band pullups.
36lb kb/sdhp, 10lb wb, 20lb slamball, 160.
192 C2B/182 reps on WOD
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