5/21/15...WOD

Warm up: GW#7 Skill/Strength:

  • 15 MINS to Work on Gymnastics Skill--Kipping, Muscle ups, HSPU,HS Holds, Pistols

or

  • Gymnastics Strength (Choose One)--- 5x6 HSPU Strict/deficit---5x6 Pistols/Pistol progression (each Leg)--5x6 Strict/ weighted Pull-ups

WOD:

  • 25 Wallballs 20/14
  • 5 Muscle ups *Scale --15 Pull-ups
  • 200' Plate push (100' down 100' back)
  • 20 Wallballs
  • 4 Muscle ups ---12 Pull-ups
  • 200' plate push
  • 15 Wallballs
  • 3 Muscle ups ---9 pull-ups
  • 200' plate push
  • 10 Wallballs
  • 2 Muscle ups---6 pull-ups
  • 200' plate puch
  • 5 Wallballs
  • 1 Muscle up---3 Pull-ups
  • 200' plate push

20 MIN Time Cap