17/11/15

Strength

5 Rounds of

A1.  6 Back-Squats @ 60-65%
followed by;
A2. 3-5 Muscle-ups (Bar or Rings)
Substitution for MU
4-6 Pull-ups + 4 Rings-Dips
8-10 Ring-Rows + 4 Ring-Dips

WOD

1 Round (14 mins)

Tabata- Rowing (Calories)
Rest- 1 mins
Tabata-Burpees
Rest- 1 mins
Tabata- KB-Swings #16 #24 (American)

* Score is Lowest number of reps (calories)
performed in any of the 8 intervals.  Total score
is sum of lowest score for each Movement.