WOD - 01/28/10

Skill:
Wall Ball Technique & Standards

Metcon 1:
Muscle-up ladder on the minute for 10 minutes

Men: Sub 2 strict pull-up, 2 strict ring dips
Girls: Sub 1 strict pull-up, 1 strict bar dip

Rest 3 minutes

Metcon 2:
Tabata Wall Ball; rest 3 minutes

Finisher:
GHD Sit-ups @ 2010; 15 x 3; rest 30 sec

For MU ladder, perform 1 muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute, etc; continue until you fail to complete the prescribed muscle-ups within the minute; for subs men will perform 2 pull-ups and 2 ring dips first minute, 4 pull-ups and 4 ring dips second minute, etc; rest 3 minutes then perform tabata wall balls - hips must pass below parallel, ball must go visibly OVER the line for it to count; rest three minutes, finish with GHD sit-ups