Wednesday, 12-14 WOD

Strength:
For Wt. 
Overhead Squat
3-3-2-2-1-1
WOD:
For Time:
-1 Muscle Up
-20 GHD Sit Ups
-2 Muscle Ups
-15 GHD Sit Ups
-3 Muscle Ups
-10 GHD Sit Ups
-4 Muscle Ups
-5 GHD Sit Ups
-5 Muscle Ups
Modify: Banded Bar or 2 Pull Ups and 2 Dips/MU, ab mat
Endurance: Row Calories in double sit up count, after each set of sit ups

Cap: 12 Min.