WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD: 

Kip progressions –

For time:

100 doubleunders*

750m row 

9 muscle ups**

500m row 

6 muscle ups

250m row 

3 muscle ups

100 doubleunders 

*scale: 50,25,15 doubleunders or 300 singles 

**scale: decrease reps, muscle up progression or 2x chest to bar or regular pull ups 

Extra Credit 

50 pistols squats* 

Scale: assisted or goblet squats