Tuesday, 2 May 17

Warmup: 9 1-minute rounds of:
Skin the cat
Cossack squat (each side)
Pogo jumps
Pull-ups from seated position
Elbows high and outside (PVC or Bar)
Forward/back jumping jacks
Bridge up
Back stroke (each arm)
Ring out the towel (each side)

WOD:

For time (20 min time cap): 100 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 80 Row Calories 60 Bar Facing Burpees 40 Muscle-ups
Get as far as you can in 20 min. If you complete the entire set before 20 min, record your time in the comments

Scale: Burpee Pull-ups or Burpee Ring Rows