Saturday's WOD

Warm-up

Group warm-up

Push-ups

Pull-ups

Sit-ups

Broad jumps

Stretching and discussing class for the day

WOD 1

“Benchmark”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

WOD 2

Tabata Squats then four minutes of as many muscle-ups as possible.

Score by lowers round of squats plus total muscle-ups.  Three ring dips and three pull-ups equals one muscle-up.  Pull-ups and dips must be done in sets of three.