Thursday, July 7, 2016 | "Adderall"


Skill:

No muscle up?:
3x10 Ring Swings
3x10 V Hip Extension (or Hanging Hip Thrusts)

Got a muscle up?:
3x10 Ring Swings
3x10 False Grip Ring Pullups

WOD:
(with a running clock)
0:00 - 10:00
~1 Mile Run + Max Clean and Jerk (135/95) in time remaining
10:00-13:00
*rest*
13:00 - 20:00
~800 meter run + Max Power Snatch (115/80) in time remaining
20:00 - 23:00
*rest*
23:00 - 27:00
~400 meter run + Max Thrusters (95/65) in time remaining.
*Score is total barbell reps completed*

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