Thursday “Double WOD Day” 6-30-16

Thursday

Double WOD Day

Machine
5 rds resting up to 2min betw rds
4-6 strict pull-ups
4 squat Clean and Jerk AHAP
60 singles

RX/COMP
5 rds resting up to 2min betw rds
4 Muscle-Ups (work muscle-up skill here)
4 squat Clean and Jerk 125/185#
30 double unders

WOD #2 

Machine
6RFT
8 hanging knee raises
8 Wall Ball
8 ring rows
20 ab mat sit-ups

RX/COMP
6RFT
8 TTB
8 Wall Ball 20/30#
8 CTB Pull-ups
20 ab mat sit-ups