Wednesday 5/8/13

Skill Work
15 Minutes of Pull-Up/Muscle-Up Practice

WOD
2013 Team Tryout WOD 3
10 Minutes to Complete:
5 Muscle-Ups
Row 250m
25 Handstand Push-Ups
Row 250m
5 Muscle-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 24”

Basics
For time:
150 Single Unders
20 Pull-Ups
20 Sit-Ups
20 Steps Walking Lunge
100 Single Unders
15 Pull-Ups
15 Sit-Ups
15 Steps Walking Lunge
50 Single Unders
10 Pull-Ups
10 Sit-Ups
10 Steps Walking Lunge

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