07222016 WOD

By
 In Crossfit, W.O.D.

07222016 TGIF WOD
It’s our favorite day at PECF, Muscle-Up day!!!

Get it💪💪

Warm-Up
3 Rounds 5 muscle up progessions

Wod 1. Partner up
1 round
Sled push 80 meters. partner 1
pushes sled 40 meters whlie partner 2 runs with
them then switch to go back.
40 total wall balls.
20 total pullups
100 total double unders

WOD 2. Partner up and partition how you like
2 Rounds
10 Muscle-ups
(*scale to 20 Chest to bar * scale to
20 pullups * scale to banded or ring row)

20 Pistols *scale to one leg box step ups
30 One arm KB thruster 53/36
40 Plate burpees
50 Double unders

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