Saturday, 23 January WOD

PARTNER WOD – GZ Special Back by popular demand!!!

Warm up: 10 minutes

METCON: For time Rx (Scaled)

1. 15 muscle ups (15 chest 2 bar)
2. 150 double unders (150 single unders)
3. 12 muscle ups (12 chest 2 bar)
4. 120 double unders (120 singles unders)
5. 9 muscle ups (9 Chest 2 bar)
6. 90 double unders (90 singles)
7. – rest 5:00 min –
8. 15 Overhead Squats 135/95 (15 Front Squats 135/95)
9. 30 GHD Sit-ups (30 Toes 2 bar)
10. 12 Overhead Squats 135/95 (12 Front Squats 135/95)
11. 24 GHD Sit-ups (24 Toes 2 bar)
12. 9 Overhead Squats 135/95 (9 Front Squats 135/95)
13. – rest 5:00 min –
14. 24 Muscle up (24 chest 2 bar)
15. 240 Double unders (240 singles)
16. 24 Overhead Squats 135/95 (24 Front Squat 135/95)
17. 48 GHD sit-ups ( 48 toes 2 bar)