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WOD – Crossfit – Tuesday – 5/8/18

A. 5 min of skill work (choose one)
1- inititating the kip
2- kipping pullups
3- butterfly pullups (must be able to do 10+ unbroken kipping)
4- muscle up transition on low rings + understanding false grip
5- muscle ups, refining technique

B. emom x16 min
1st; 4 power cleans @70%
2nd; 10-12 ring rows/6-10 pullups/6-10 C2B/2-4 muscle ups

C. For Time;
30 wallball shots
15 hang power cleans; 95/65
30 Alternating DB Snatches; 50/35
15 calorie row

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Alex RuggiereWOD – Crossfit – Tuesday – 5/8/18