WOD 1/27/2020


Published January 27, 2020


PreWod

2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups

Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings

Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans

Movements

Muscle-up Practice

Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

MetCons

ON A 12:00 RUNNING CLOCK.

20 Ring Muscle-Ups

Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into...
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into...
AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

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