Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)
Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)
Deficit Push-up RX 45# plates for men, 25# for women.
Chipper: 400m Run, Wall Balls, and Muscle-ups
For time:
Run 400m
30 Wall Balls (20#/14# to 10 ft./ 9 ft.)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
Scale 1 MU : 1 Ring Dip (10 Ring Dips each set)
BTWB
Photos by Rob W.
Congrats to Shay for her 100th WOD! She wanted to do handstands for the whole class but instead I made her do wall balls first.
