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7
Apr

160408 Friday’s WOD

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4rft (Cap 28min)

  • 200m Run
  • 20 KB Push Press 53/35 Right Arm
  • 200m Run
  • 20 KB Push Press 53/35 Left Arm

1min Rest between rounds


Movement
Muscle Up Practice/ Skill
False Grip Strengthening
EMOM x 5
5-10 False Grip Pull Ups or 5-10 False Grip Ring Rows
EMOM x 5
5 Banded Muscle Ups or 1-5 False Grip Muscle Ups (Strict)


Row session:

  • 500m Row
  • Rest 2 min
  • 800m Run
  • Rest 2 min
  • 500m Row

Score is total time but keep track of time for each row and time for 800m run.

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