01/29/16

WOD

A:
rope turns
kip swings

kb complex

B:
pull-up
chin-up
ring row
ring pull-up
kipping pull-up

KB Swings

RX: Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins
50 Double Unders
25 KB Swings
12 C2B Pull-ups
RX+: Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins
50 Double Unders
25 KB Swings
6 Muscle-ups
O1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins
25-35 Double Unders
25 KB Swings
12 Ring Pull-ups
O2: Metcon (AMRAP – Rounds and Reps)
“AMRAP 15mins
50-150 Single Unders
17 KB Swings
12 Ring Rows

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