WOD: Saturday 11/07/2015

Pull Ups/Muscle Ups
Kipping Workshop

Then:

10 Min AMRAP
5 Pull Ups
10 Front Squats
15 Burpees
Run 200m

Post rounds to comments.

Barbell
1) Clean + Hang Clean + Clean + Jerk: 50%, 60%, 4x70%, 80%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Push Jerks - heaviest possible

Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)