WOD

WOD Wednesday 1-15-20

For time:

3-6-9-12

Pull Ups

Squat Clean (135/95)

12-9-6-3

Bar Muscle Up

Squat Cleans (185/125)

TIME CAP 12 Minutes!!

Scaled Version: For Time:

3-6-9-12

Jumping Pull Up or Banded Pull Up

Squat Clean (95/65)

Immediately Into:

12-9-6-3

Jumping C2B or Jumping BMU or Banded BMU

Squat Clean (125/85)

Cool Down: “Reverse Tabata Mash-Up”:

Press Jack

Plyo Skier (higher box)

Notes: 8 Rounds of :10 sec of work and :20 sec of rest for each exercise. Alternate exercises till you have completed 8 full rounds of each.