Fitness - Muscle up work & Team WOD w/ weight vest - 3/09

Focus: Muscle ups

WOD with 10# weighted vest: in teams of 3, AMRAP in 15 minutes of
Max full kettle bell swings - 24 Kg bell
Max ring push ups
200m row

Score/Time: Individual score - 256, Team score - 756
Calories burned (focus & WOD): 510

The way this worked was each team member started on one of the exercises and the ones on kettle bell swings and push ups cranked out as many reps as possible while team member 3 is on the rower. Then switch and keep rotating through the movements having the person on the rower be the time keeper for trying to get as many reps of the other two movements as possible.