7/5/19

Cap’s Birthday WOD

30 Min. AMRAP

4 Ring Muscle-Ups

20’ Hand Stand Walk

20 DUB’s

10 Toes to Bar

Every 3 Min 7 Med. Ball Squat Cleans 20lb./14lb.

Scaling Options

2 Chest to Bar Pull-Ups, 2 Ring Dip = 1 Muscle-UP

or

3 Pull-Ups, 2 Ring Dips = 1 Muscle-Up / 3 Ring rows, 3 Band Assisted Ring dips = 1 Muscle-Up

3 Ring Rows, 4 Push-Ups = 1 Muscle-Up

3 Wall Climbs = 20’ Hand Stand Walk

Toes to air = Toes to Bar

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Kirk Henry