Mackenzie pullin’ 205 lb

choose a skill, choose a WOD, then do it.

Skill

snatch

clean

muscle-ups

pull-ups

dbl unders

WOD

1. C2B pull-up, box jump 30″/24″, ghdsu 10/9/8/7/6/5/4/3/2/1

2. 3 rounds: 10 D-lift (275/155), 50 dbl unders, 10 plyo-box push-ups 16″/ push-ups or ring dips 

3. 12 min AMRAP: 12 sdhp(95/65),  9 kb swing(1.5/1 pood), 6 burpee

4. 12 min AMRAP: row 250 meters, 15 squat, 10 push-ups, 5 pull-ups