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Saturday 10/5/16 WOD

Strength:

Gymnastics Complex

5 Sets

2 Bar Muscle-ups

4 Chest 2 Bar Pull-ups

Sub-Max Pull-ups

*So you must stay on the rig for the whole complex, sub-max means that you do as many pull-ups as you can until just before failure. That Sub-Max set can be any type of pull-ups (Strict, Kipping, butterfly). Once you drop from the bar your round is done.*

Metcon:

AMRAP X 10 minutes

10 Thrusters (65/95)

10 Front Rack Lunges (65/95)

10 Dumbbell Shoulder 2 Overhead (35/55)

*At least 5 Rounds to Rx*