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WEDNESDAY CrossFit WOD 4.19.17

18
Apr

WEDNESDAY CrossFit WOD 4.19.17

SKILL
Muscle Up
Bar/Rings
*hip to rings out.  
Kipping Pull Ups
*Hallow to Open
*knees to Bar

WOD
4 Rounds for time:
5 Ring Muscle-ups
400 meter Run
30 AbMat Sit Ups
20 Wallballs 20/16#
10 Hang Squat Clean 165/115#

L2
135/95#

L3
115/75/Scaled

**30 min CAP
**scale down for muscle-ups is 10 pull-ups 10 Ring Dips

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