R.E.D. Friday 1/15/16

Skill:
15 minutes to work on kipping and/or muscle up progressions

WOD:
For time
30 front squats (115/75)
10 muscle ups
20 front squats (115/75)
8 muscle ups
10 front squats (115/75)
6 muscle ups

 

Unloaded:
5 min AMRAP
6 burpees
40 ft bear crawl
6 goat baggers
40 ft bear crawl

Rest 2 min

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft run
10 supermans

Rest 2 min

5 min AMRAP
40 ft backward bear crawl
20 KB swings
40 ft backward bear crawl
20 air squats

*Score for total rounds and reps of each AMRAP

  

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Posted on January 14, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on R.E.D. Friday 1/15/16.

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