Warm-Up:Â Run 400m, 10 squats, 10 sit-ups, 10 push-ups, 10 ring rows, Samson Stretch
Skill:Â Skin the cat
WOD:Â Â Â 10 minutes – For those with Muscle ups perform as many Muscle-ups as possible in all of the odd minutes and rest on the even minutes.Â For those without Muscle-ups perform as many ring dips or push-ups as possible on the odd minutes and rest on the even minutes.Â Post each odd minute and the number of reps you achieved.Â
Example:Â Minute 1 – 5 Muscle ups, Minute 3 – 4 Muscle-ups, Minute 5 -Â 3 Muscle-ups…….
Rest 3 minutes then:
4 Max Effort Runs of the following:
Run 400m –
rest 2 Minutes between each 400m run.
Post 400m and your 10 minute scores to comments: