WOD 11.30.17




Level 2

AMRAP 20 Minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 32/24kg

Jumping Muscle-Ups are an acceptable sub if you have a few Ring Dips and stability in the catch on the rings. Scale range of motion to up to 2 AbMats and scale the load on the kettlebell as needed.

Level 1

AMRAP 20 Minutes:
10 Pull-Ups
15 Push-Ups
20 Kettlebell Swings

Scale the Pull-Ups to Jumping Pull-Ups and the Push-Ups to knees as needed. The Kettlebell Swings should be on the heavy side for you.

Post rounds, reps, and Rx to comments.

3 thoughts on “WOD 11.30.17

  1. 10+2 rx-ish
    1 bar muscle up + 5 pulls (first 5 rounds) 10 pull ups (last 5 rounds)

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