WOD Friday 28/04/2017

HAPPY BIRTHDAY RUSS!!

A) 20mins to find your:
-3RM Weighted pull-up:
-1RM Weighted dip:
-Max rep effort muscle-up:

-Must make at least 3 attempts on each in the allocated time.
-Reps can be strict or kipping.
-Choose best m-up progression option for scaling.

B) For time:
Row 1km

-Hard and fast.

Post loads, reps and time to comments.