WOD September 20, 2017 (Wednesday)

Gymnastics: Muscle-ups
Tabata Muscle up or bar muscle up. Choose either bar or ring muscle up for this tabata, there isn’t much rest here, so look to maintain a rep scheme to your skill level on these!

Weightlifting: Back Rack Lunge
E2MOM 12 Mins 5 lunges each leg at 45% Backsquat of 1 rep max back squat, use a ab mat or blue pad to protect your knees.

Video Demo: https://youtu.be/ZPoMxOrIeO4

WOD: 150 Burpees (Time)
150 Burpees for time to 6 inch target
Time cap: 20 minutes

Most of you guys probably have never done 150 burpees in on sitting before, strategize how many you want to perform per minute and of course push hard as you possibly can near the end!

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