WoD for July 22nd, 2016

Group: 3 in 3
Hand Stand Hold
3-5 Pull-ups
Air Squats

MOB: Wrist and Shoulders

Technique: Muscle Up Progression work and/or Kipping your pull-ups

WoD: 12-9-6 For Time of (Time Cap 18 Minutes)

12 Thrusters (95/65) a) 75/55 b) 55/35 Comp) 115/80
12 Bar Muscle Ups a) x3 C2B b) Any type of Pull-up or Ring Row Comp) Ring Muscle Ups
9 Thrusters (115/80) a) 95/65 b) 75/55 Comp) 135/95
9 Bar Muscle Ups a) x3 C2B b) Any type of Pull-up or Ring Row Comp) Ring Muscle Ups
6 Thrusters (135/95) a) 115/80 b) 95/65 Comp) 155/105
6 Bar Muscle Ups a) x3 C2B b) Any type of Pull-up or Ring Row Comp) Ring Muscle Ups

MOB: Roll Quads and Lats / Lax Shoulders

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