Monday May 9, 2017

Today’s workout may at first look complicated but it couldn’t be more straightforward. Your rotating through 4 stations where you’ll do :20 of work and then rest and transition for :40. Complete the circuit 5x for total number of reps as your score. The bar muscle up is scary to some but if you don’t have those; no big deal.just scale to whatever you normally do for chest to bar pull-ups. If you do jumping, banded or ring rows when you see chest to bar pull-ups do those. If you can do chest to bar but just can’t do bar muscle ups then do chest to bar.

WOD

5 rounds

:20 max clean and jerks 155/105

:40 rest

:20 max bar muscle up*

:40 rest

:20 max burpees

:40 rest

:20 max cal row

:40 rest
Accessory 

4 rounds

25 hollow rocks

20 heavy Russian (eye level) swings

15 ghd sit-ups 

Sunday, May 7th, 2017 at 4:58 pm / WODS