Wednesday November 25, 2009 WOD

CFWU

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips

The Porch:
Complete as many rounds in 20 minutes as you can of:

2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg