WOD:
Three rounds for time of:
7 Muscle ups
21 Dumbbell thrusters, 35/20
Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41.
Post time to comments.
SCALES:
Gold
Three rounds for time of:
4 Muscle ups
21 Dumbell thrusters, 25/15
Silver
Three rounds for time of:
14 Muscle up transitions
21 Dumbell thrusters, 20/10
Bronze
Three rounds for time of:
21 Pull-ups (band assisted)
21 Dips (band assisted)
15 Dumbell thrusters, 15/5
WARMUP:
8 min AMRAP:
10 Hang to active
7 Pullups
5 Bar dips
3 DB thrusters
MOBILITY OR SKILL WORK:
Skill Work
Muscle up transitions and Muscle ups