WOD 07.19.2016 Tuesday

Partner WOD

5 Rounds for time:

  • 30 GHD, while partner holds plank
  • 15 Power Cleans, 205/135# (do not exceed 70%)

Rest 10:00

For time:

  • 80 Muscle-ups (sub Bar MU’s/strict pull-ups, 2:1 Chest-to-bar)

Alternate WOD to be performed as individual:

  • 6 x 30/20 Calorie Assault Bike

* Rest 1:00 between rounds

Individual WOD

5 Rounds for time:

  • 20 GHD, while partner holds plank (sub v-ups, hands to feet)
  • 8 Power Cleans, 205/135# (do not exceed 70%)

Rest 10:00

For time:

  • 80 Muscle-ups (sub Bar MU’s/strict pull-ups, 2:1 Chest-to-bar)

Alternate WOD:

  • 6 x 30/20 Calorie Assault Bike

* Rest 1:00 between rounds