WEDNESDAY'S W.O.D 10.1.15

WARM UP
Dynamic Warm-Up
PVC Stretching
200m Run

SKILL/STRENGTH
Strict Pull-Up (Weighted, if not scaled)
3 - 3 - 3 - 3 - 3
10-15 Minutes

W.O.D
Rx/Competition
10 Double Unders
1 Bar Muscle Ups

20 Double Unders
2 Bar Muscle Ups

30 Double Unders
3 Bar Muscle Ups

40 Double Unders
4 Bar Muscle Ups

50 Double Unders
5 Bar Muscle Ups

40 Double Unders
4 Bar Muscle Ups

30 Double Unders
3 Bar Muscle Ups

20 Double Unders
2 Bar Muscle Ups

10 Double Unders
1 Bar Muscle Ups

Scaled

30 Single Unders
2 Chest to Bar Pullups

60 Single Unders
4 Chest to Bar Pullups

90 Single Unders
6 Chest to Bar Pullups

120 Single Unders
8 Chest to Bar Pullups

150 Single Unders
10 Chest to Bar Pullups

120 Single Unders
8 Chest to Bar Pullups

90 Double Unders
6 Chest to Bar Pullups

60 Double Unders
4 Chest to Bar Pullups

30 Single Unders
2 Chest to Bar Pullups

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