1.8.2018

SWOD
4 Minutes
30 Seconds on, 30 seconds off
Max rep Strict Pullups
4 Minutes
30 Seconds on, 30 seconds off
Max rep Strict Handstand Pushups

Rest 2 Minutes

WOD
OPEN 11.4
10 Minute AMRAP
• 60 Bar-facing burpees
• 30 Overhead squats (M: 120lbs / 55kg, W: 90lbs / 40kg)
• 10 Ring Muscle-ups

METCON (10:30-11:30)
10 rounds of 10 cal bike and 1 rope climb
Then 4 rounds of 1000 cal row and 50 box jumps

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