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