WOD 13/02.2018

BASE AND ASCENT

A1. Seated z press x6 (2,1,2,2) (single arm)
rest 30 seconds
A2. ASCENT= 12 barbell roll outs , BASE= Kipping practice
rest 90 seconds
x4

B. 60 seconds on 60 seconds off
burpee bar muscle ups/pull ups
x5

C. 15 min amrap .
10m oh single arm lunge
8 burpees over dumbell (new standard)
10m oh single arm db lunge
8 alternating dumbelle snatch