150717 Friday WOD

Part 2

18 minute AMRAP of:

400m run,

21 Kettlebell Swings 35/25

12 pull-ups or 12 shoulder press or 6 ring rows & 6 negative pulls w 3 sec count coming down

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure

Part 2

6 Rds

16 calorie row

12 kettlebell swings at 53-70/53-35

8 strict pull ups

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure.