WOD:

1) AQAP:

50 Pull-ups

50 Thrusters 65/45

50 Knees-to-armpits

50 Power Cleans 65/45

50 Push-ups

Extra Work:

2) GHD Sit-ups: 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

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

Post Results/Thoughts To Comments