Wednesday 1/20/16 - New Way to WOD.
M-1: Hang Power Clean + Power Jerk
(Build to Heavy)
M-2: 4 Rounds:
4 Ring Dips*
12 Kettlebell Swings, 32kg/24kg
*The press out of the second muscle-up does not count as the first ring dip.
**Score continuously, i.e. begin each new cycle where you left the previous one.
i.e. If in cycle one you finished with 2 rounds + 1 muscle-up, start the second cycle with the second muscle-up of the third round.
MU → Bar MU → C2B
Ring Dips → Box Dips
F-1: Sumo Deadlift
15min to build to heavy set of 4 (no TNG)
F-2: 2x5min AMRAP
5 pull ups
7 push ups
9 box jumps
Rest 5min between