WOD:
20 Wall Balls / 2 Bar Muscle Ups
18 Wall Balls/ 4 Bar Muscle Ups
16 Wall Balls/ 6 Bar Muscle Ups
14 Wall Balls / 8 Bar Muscle Ups
12 Wall Balls/ 10 Bar Muscle Ups
If you can’t so bar muscle ups, please substitute for sets of pull ups and ring dips
Ninja WOD:
15, 14, 13, 12…..1
Pistols
Pushups
V-ups
Warm Up:
4x2o pull overs
Wod specific warm up:
Bar muscle up skill
Times:
McC 12:31 (bmu)
Roberto 14:26 (bmu)
Dana 16:32 (bmu)
Vic 9:46
Jill 10:11
Jim 7:32
Brian 11:47
Megan 8:55
Big C 9:45
Hollywood 8:18
Robert 9:37
Senior 10:09
CQ 12:30
Ninjas:
Jill 23:08
Gloria 19:59
CQ 17:30
Abby 19:07
D 32:08
Jess 31:28
Daba 23:26
Megan 28:18
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