Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Tap Swings on Pullup Bar, pause first 4 reps @ arch and hollow
b) 10 Goblet Squats
c) 12 Russian Kettlebell Swings, light

Gymnastics: 

For Total Time:
15 Bar Muscle-Ups
2:00 Rest
25 Chest-to-Bar Pullups
2:00 Rest
35 Pullups

TIMECAP: 10:00

WOD:

5 Rounds For Time:
20 Wall Ball, 20#/14# to 10′
20 Back Extensions

TIMECAP: 12:00

Extra Work:

Snatch without Hook Grip 3-3-3, 3×3