Sunday 9.4.16 WOD


Monster Mash!

“Quick To Start…Slow To Finish”
400m Run
6 Bar Muscle Ups
800m Run
6 Rope Climbs, 15′
400m Run
6 Ring Muscle ups
**MU-scale to x2 jumping bar MU
800m Farmers Carry (55,35)
**KB or DB in each hand
Cluster (115,75)
Burpee Pull Ups
**Pull Up Bar 6″ over reach
–47min time cap–

$ Out

4×15 Ab Fallouts **Barbell, Knees or Rings


By | 2016-09-03T19:40:10-04:00 September 3rd, 2016|WOD|Comments Off on Sunday 9.4.16 WOD