WOD – October 30, 2014

Workout of the Day
A) Pullup to Muscle-Up Progressions
Pyramid Sets 1-2-3-4-3-2-1 or 2-3-4-5-4-3-2

B) 30-20-10 reps for time of:
Burpees
DB Swings @ 55/35
Goblet Squats @ 55/35

Scaling Guidance
Score: 9 to 13 minutes
Level 1: As RX’d
Level 2: 40/25
Level 3: No Pushup Burpee, 25/15
Level 4: Squat Thrust, 10-15 lbs