MWOD- weekend

Saturday

Split Jerk- max

3 rounds for time

10 DL, 315

10 Box Jump, 24"

15 sit ups

Rest as needed

4 sets, rest 2 min b/w sets

15 KBSwings, 80#

Row 500m

15 Ring Push Ups

Sunday

5 Strict Muscle Ups

10- 20# weighted MU's

15 Kipping MU's

3 rounds for time

30 Wall Ball

30 Hang Squat Snatch, 75#

Run 1 Mile with 20# vest