
WOD: Friday
For time:
21-15-9
pull-up
Push-ups
Rest 3 minutes*
12-9-6
Chest to bar pull-ups
Dips
Rest 3 minutes*
9-6-3
Bar Muscle-ups
Hand stand Push-ups
* Complete 60 second unbroken plank during the rest.
21-15-9
pull-up
Push-ups
Rest 3 minutes*
12-9-6
Chest to bar pull-ups
Dips
Rest 3 minutes*
9-6-3
Bar Muscle-ups
Hand stand Push-ups
* Complete 60 second unbroken plank during the rest.