Friday’s WOD - 2/9/2018


Skill: Muscle up / Pull-up Skill Work: 3x 1-5 - Ring Muscle up / Bar Muscle up / C2B Pull up / Pull up 4x10 - Jumping C2B Pull up / Jumping Pull up Strength: Push Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 3x5@70%ww 1x5+AMRAP@70%ww

WOD: “12.4” 12 min AMRAP: 150 Wall Balls 90 Double Unders…(240) 30 Ring Muscle ups / Bar Muscle up / C2B Pull-up / Pull-up, etc…(270) 


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