WOD:

1) 5 rounds 3 minute AMRAP – 1 minute Rest:

5 Burpees

10 Shoulder-to-Overhead 115/75

15 Alternating Lunges

Each 3 minute Period start back on your first Burpee. Score each 3 minute piece.

Extra Work:

2) Abmat Sit-ups: 100 for time

Keep track of total time and breaks to complete.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments