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. Compare to 10/7/14.
1 comment:
Tomorrow's WOD is
DU, Snatch
EMOM for 10 min for perfect form, perform 1 High Hang Squat Snatch using 80-85% of your max. (Compare to 9/20/13.)
- then -
For time:
100 Double Unders
30 Hang Squat Snatches, 115/75
100 Double Unders
Post loads and time to comments. Compare to 9/26/13. http://carportcrossfit.blogspot.com/2013/09/du-snatch.html
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