WOD 5/17

A.Skill Practice Warm Up:
Hollow Rocks.
30 seconds on
30 seconds off
for 5 minutes.
*scale to Hollow holds

B. 5 Rounds
6/4 Bar Muscle-up
(Scale: 6 jumping chest-to-bar pull-ups + 6 toes to bar)
30′ single arm OH DB lunge @ 45 / 30 / 15
16 Russian KBS @ 32K / 24K / 16K
16 Butterfly sit-ups
16 Box jumps @ 24 / 20 / 12
1:00 Rest

*Time recorded
*30:00 Cap

Scaling Guide:
– 17 – 23 min, about 4 min per round including rest.
– Scale to 4 rounds if you don’t think you can make it in the target finish time

Night of Champions Highlights!