WOD Fri 28/11/2014

Base A: hollow rocks 30 secs on 30 secs off 6 rounds

B: EMOTM 10 Mins
Odd 12 wall balls
Even 6 knees to elbows

C: 6 Min AMRAP
run 400m
AMRAP in rmaining time
5 deadlift 70/50
5 overbar burpees

Climb A: Snatch balance 5 reps 4 sets 1 min rest

B: EMOTM 10 Mins
Odd 4 hang power snatch @60% max
Even 5 – 9 HSPU

C: 6 Min AMRAP
150 double unders
10 cleans 60/40
5 Muscle ups

Scaling for muscle ups is 3 pull ups+3 dips per MU