Friday 4.7.17 WOD

Ardmore 5:45am out for a run

Max Effort Upper


Keg Stretch


20min EMOM
Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks)
Evens: 15/10 Cal Row
**Score total successful rounds, top score 20
**DB snatches aternate every 5 reps

**Last completed 4.7.16

$ Out

4 Rounds
3 Weighted Bar Muscle Ups
3 Weighted C2B
3 Weighted Kipping Pull Ups
Rest as needed between sets
*The goal is to complete each round without coming off the bar. Use a DB between legs or a weight vest.