Wednesday, November 12, 2014 | "4 Rounds"


Skill:

Bent Over Rows 7x3 (work up to a heavy triple)

WOD:
4 rounds of:
10 Muscle Ups* (see note below )
5 Clean
50 Double Unders

Weights
Competition 185/135 and muscle ups
RX 155/115 and chest to bar pullups
Intermediate/Mid-Masters 135/105 and strict pullups
Novice/Masters 105/75 standard pullups
As always, you may choose to scale your weight/movements. Remember, FORM first and have FUN! :)

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