WOD Friday October 3, 2014

Warm up

10 TTB

5 Jerk Drops (bar)

5 Air Squats

5 Dips 

400m Row

Strength

EMOMx15min

Min 1 : 1 Muscle up

Min 2 : 2 Muscle ups

Min 3 : 3 Muscle ups

If fail start over at 1 Muscle up

Scale with:

Hips 2 bar/ Ring dips

Pull ups/ Dips

Ring row/ Box Dips

Wod

5 RFT

5 Jerks (155/105)

10 Box Jump Overs (24/20)