WOD for 112818

Skill: Ring Muscle-Ups

Strength: Push Press:

4×4 @ (75-80%: 3RM)

Metcon:

(12)-min EMOM

Station 1: AMRAP NATE

Station 2: 10 Box Jump Overs

Nate: 2 RMU (+) 4 HSPU (+) 8 American KBS

**Score=Rounds and Reps of Nate. (Pick-up where you left off)

L1:70/52, 24″/20″, 12 Box Jump Overs

L2: 52/35, 24″/20″

L3: 6 Pull-ups (+) 4 Push-ups (+) 8 RKBS, 35/25, 24″/20″ (Step-Overs)

L4: 10 Ring Rows (+) 4 Push-ups (+) 8 RKBS, 25/20, 20″/17″ (Step-Overs)