Wednesday

WU
Dynamic

WOD

Every 90 Seconds for 15 mins  Do 1 Length of Sled Push
*Ascend each round to a weight that is heavy/hard but doable without stopping

then

30 Muscle-ups For Time (12 min Cap)
or

Amrap 12 Mins
Max Muscle-ups

or
Amrap 12 Mins
5 Pull-ups (Chest to Bar> Kip > DH)
7 Push-ups
9 Sit-ups

*Modify elements to maintain high intensity for your current abilities

Cooldown
Should Stretches off the rig

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