WOD: Friday the 16th of January

Thursday, January 15th, 2015 / CFMSD Workout of the Day

GPP

Skill
Spend time on the rings. For those who have muscle ups, practice and dial them in if you think you will get to them in this WOD. Those who don’t, start learning false grip and ring dips.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups
*If you get to muscle ups and you don’t have them yet do 3 c2b pull ups + 3 ring dips


COMP

Strength
Push press 5-5-5 –rest 2:00
*T&G. Build per set.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups



 

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