09.12.2018 WOD

A. Mobility

B. Warm-up
15s L-sit hold (dead-hang)
20 Mountain climbers
10 V-ups
3 rounds

C. WOD

900m run
90 Double-unders
9 Muscle-ups (18 strict pull-ups)
600m run
60 Medball Push-ups (20/14) Feet on the ball.
6 Muscle-ups (12 strict pull-ups)
300m run
30 Wall Balls (20/14)
3 Muscle-ups (6 strict pull-ups)
For time (30 min cap)

Every time you break on the movement you must run 200m