Saturday, May 12, 2012

A. Muscle Ups
AMRAP in 15 min. NO KIP.  If you have more than 5 static muscle-ups UNBROKEN, only do 5 minutes AMRAP.
5-6 reps

B.  Run 400 meters
      30 Box Jumps 20/24"
      15 Ring Dips
       rest 7 min.
      repeat x 3

In your 7 minutes of rest: please do the pistol plus push-up x 3 reps per leg.

To do this WOD prescribed you must have 8-9 ring dips UNBROKEN.