WOD for 051019

Skill: Ring Muscle Ups 

-Establish your transition drill-

Strength: Pecs and Hips 

DB Floor Press: 10-10-10-10

*In between each set: 20 Russian KBS (Heavy) 

Conditioning:

Against 5-min Clock

800m Run 

4 Muscle-ups or 8 MU Transitions 

20 Double Unders 

-1:00 rest –

Against a 4:00 Clock 

400m Run 

3 Muscle-ups or 6 MU Transitions 

30 Double Unders 

-1:00 Rest –

Against a 3:00 Clock 

200m Run 

2 Muscle-ups or 4 MU Transitions 

40 Double Unders 

L1: MU (4,3,2), DUs 

L2: MU (3,2,1), DUs 

L3: MU Transitions, DU attepmts + singles, 600m, 300m, 100m Run 

L4: Ring Rows (10,8,6), Singles, 600m, 400m, 200m Run