May 1, 2014

Posted on Apr 30, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

Min 1: 1 Legless Rope Climb (or 2 with legs)

Min 2: 50 Doube Unders

Min 3: 5/3 Muscle Ups

 

WOD:

4 Rounds for time:

9 Handstand Push-ups

12 Alternating Dumbbell Snatch 70#/50#

15 Ball Slams 50#/35#

*Run 250m w/ slam ball

 

CF MELT:

2 Rounds for time:

Row 50 Calories

50 Burpees

50 Sit-ups