Workout of the Day: Friday September 27

Weight

GYMNASTICS

Bar Muscle ups / Kipping C2B

Weighted Bar Muscle ups
5 x 3

- Or- 

Weighted Kipping C2B
5 x 3

Rest 1:30 between sets (or E2MOM)

Time

METCON

For Time

Run 400m
15 Snatches 95/65 lbs
Run 400m
10 Snatches @ 135/95 lbs
Run 400m
5 Snatches @ 155/105 lbs

Comment Only

ACCESSORY/EXTRA

Side bend lat pull in, hard band

5 x 10/10