WOD: 10/11/2017

Wednesday

CrossFit - (From the CrossFit main site) 

On a 15-minute clock, for max reps each round:

From 0:00-3:00
run 400 meters then do AMRAP of pull-ups
    Rest 1 minute
From 4:00-7:00
run 400 meters then do clean and jerks (155/115)
    Rest 1 minute
From 8:00-11:00
run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00
run 400 meters then do 155-lb. clean and jerks (155/115)

Closeout - 
Muscle Up Work - 
3 x 3-5 (negative only muscle ups from the top down) 
3 x 5-10 ring dips
3 x 5-10 ring pull ups
and also work on some bar muscle ups