Paramus | 7-12-19 | CF WOD

WORKOUT OF THE DAY
As many rounds as possible in 30 minutes:
1 Muscle-up (1 strict pull-up, 2 Kip pull-ups or 3 ring rows)
3 Hang power snatches 75#/45#
5 Wallballs 20#/14#

Post results to Wodify.
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COACH NOTES:

This long AMRAP with short rounds has a flow to keep it moving steady for 30 minutes. Today might be the day you graduate to the next gymnastic movement. If you have bar muscle-ups try rings. If you have strict pull-ups do a muscle-up progression. If you have solid ring rows let’s get you vertical. Your coaches will review all options to get you closer to the next level. Can you get 30 rounds in 30 minutes?