12.1.2016

SWOD
Muscle Up/Pullup Skill work

WOD
Buy-in
2 Minute Assault Bike for Calories
1 Minute Rest
2 Minute Row for Calories
1 Minute Rest
Then:
10 Minute AMRAP
6 Plyo Pushups
6 Air Squats
1 Bar Muscle Up**
1 Ring Muscle Up***
*Each round add 6 to the pushups and air squats and add 1 to the BMU and RMU*

**Scaled for BMU will be 2for1 pullups
***Scaled for the RMU will be 2for1 ring dips

-Score is total reps + Calories

SPARTAN
400 Meter D-Ball Carry 70/50
50 Over shoulder D-Ball throws
50 D-ball Slams
50 D-Ball thrusters
400 Meter D-Ball Carry

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