WOD278 - Monday, May 4th

RX

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Doubles, Triples. Good at those? Go backwards.
-then-
5 Rounds
5 Gymnastic Kips
10 Leg Swings each leg

2. Lift
Deadlifts 5RM
Try to add 5-10lbs to your 5RM DL.

3. MetCon
"Isabel"
For Time:
30 Snatches, 135/95lbs

SCALED

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Doubles, Triples. Good at those? Go backwards.
-then-
5 Rounds
5 Gymnastic Kips
10 Leg Swings each leg

2. Skill
Deadlifts 5x5

3. MetCon
For Time:
30 Snatches, 115/75lbs

COMPETITION

1. Side Work
For Time: (20min. time cap)
7 muscle-ups
400m run
6 muscle-ups
400m run
5 muscle-ups
400m run
4 muscle-ups
400m run
3 muscle-ups
400m run
2 muscle-ups
(RX+ 12-10-8-6-4-2 reps for mu's)