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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

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