30 May 16 – Double Engine WOD

Double Engine WOD today to test your capacity.
Part A WOD is a play with Bar Muscle Ups and Rings. Scale to regressions if you need.
Part B WOD
All of your training will tell if you are able to get to the end of this workout.

Warmup
20x10m Laps
Movement Flow
30 Good Mornings
20s x 3 Kipping Practice
30 PVC Passovers

WOD A
300516A
12 Deadlift 120/100
12 Bar/Ring Muscle Up
400m Run
9 Deadlift
9 Bar/Ring Muscle Up
200m Run
6 Deadlift
6 Bar/Ring Muscle Up
100m Run
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12min Timecap
Scaling Options for Bar/Ring Muscle Up is Strict Chest to Bar or Jumping Bar Muscle Up (Low Bar & Space Permitting)

WOD B
Rest 10 Minutes
WOD
300516B
22-16-10
20m Laps
Burpees
Power Clean 45/30
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10min TimeCap
Back Extension Holds
20 seconds x 8 Rounds