WOD: Wednesday 5/08/2015

First.....

Then....

Update...

Muscle up tech
Everyone needs to do transitions - even if just standing
Beginners: C2B PU/RD's/Pass Throughs
Intermediate: Kipping on Rings/Ring PU's/Jumping MU
Advanced: 5 sets x 3-5 MU/3 Sec Pause in RD position

then:

For time:
Run 200m
20 Double Unders
Run 400m
40 Double Unders
Run 600m
60 Double Unders
Run 800m
80 Double Unders

20 Min Cap

Post results to comments.

Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds