WOD 13/01/2022

A.

Every 3 minutes, for 12 minutes (4 sets) of:
Push Press 8 reps @68-78% 1RM

B.

RX

Against a 90-second clock…
10 Burpees
Max Reps of Ring Muscle Ups


Rest 90 seconds, and repeat for three (3) sets. Note number of Ring Muscle Ups completed in each of the three sets, then sum them for a total score

Scaled

Against a 90-second clock…
10 Burpees
Max Reps of Bar Muscle Ups / Chest To Bar Pull Ups


Rest 90 seconds, and repeat for three (3) sets. Note number of Bar Muscle Ups / Chest To Bar Pull Ups completed in each of the three sets, then sum them for a total score

Basic

Against a 90-second clock…
10 Burpees
Max Reps of Pull ups / Banded Pull Ups / Ring Row


Rest 90 seconds, and repeat for three (3) sets. Note number of Pull ups / Banded Pull Ups / Ring Row completed in each of the three sets, then sum them for a total score