WOD Friday 07-22-2022

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

Post rounds completed to comments.
Compare to 200724.


Scaling:
If you do not yet have a muscle-up, read “The Muscle-up” and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 muscle-ups
36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings

♀ 12-kg KB 16-kg KB

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