WOD

Tuesday

Strength/skill: HSPUs and Walks

(with 1 min easy machine before each)

60% of max rep strict HSPUs

50' HS walk or 30-sec hold

50% of max rep strict HSPUs

50′ HS Walk or 30-sec hold

40% of max rep strict HSPUs

50′ HS walk or 30-sec hold

Metcon: “Run DMC”

4 rounds (with a 16-min cap) of

8 bar muscle-ups

12 DB power snatches (50/35#)

Plus a 200m run before each set (8 total)

OR Metcon: "Run DMZ"

4 rounds (with a 16-min cap) of

4 strict ring muscle-ups

16 KB swings (70/44#)

Plus a 200m run (or 0.4/0.3 bike) before each set (8 total)

Body Armor:

Alternating OTM, 2 rounds of

Strict TTB

Static belly up/supine tire hold

Banded good mornings