Thursday 4/20/17:

W/U CONDITIONING:

6 RNDS:

• 30sec assault bike

• 30 sec rest

SKILL:

• ring support holds + kipping ring dips

• bar/muscle-ups

STRENGTH:

• clean: 5-5-4-3-3-1-1-1-1-...1RM

METCON:

FOR TIME:

• 10 slam balls 40/30

• 20 walking lunges w/slam ball

• 30 slam ball thrusters 40/30

• 20 walking lunges w/slam ball

• 10 slam balls 40/30

(EXTRA CREDIT: 2 rounds!)

- Post results to comments.

#WOD