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WOD20160718

17
Jul

WOD20160718

Skills and Drills
Every 2 minutes, for 18 minutes:

Minutes 1, 7, 13: 
Rx: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Scale: Low Ring Muscle Up Progression + catch in the dip and extend 3-4 reps
Minutes 3, 9, 15
Rx: 10 m Handstand Walk
Scale: Wall walks x 2-3

Minutes 5, 11, 17
45-60 seconds of L-Sit or L-Sit Progression with Boxes

Metcon
E3MOM 15 Min
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

5 sets

ZP Leaderboard

Pass/Fail on skills/drills

Total time worked for emom

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