Black/Blue/Grey WOD
For Time:
6/4 Ring Muscle-Ups (6/4 Bar MU’s) (6 Chest-to-Bar Pull-Ups) (6 Pull-Ups) (with Bands) (Ring Rows)
100′ Double KB Front Rack Walking Lunge (53/35) (35/26) (26/18) (18/10 DBell) (No Weight)
100′ Handstand Walk (50 HS Marches) (1 Min. HS Hold) (50 Marches on Box) (200′ Bear Crawl)
100′ Double KB Front Rack Walking Lunge
6/4 Ring Muscle-Ups
*REST 5 Minutes and REPEAT
*Score = Total Time – 5 Minute Rest
October “Cool“ Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat
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