WOD MO 28/10

CrossFit BayreuthWOD

Part 1: Power

A. Power clean; 1.1.1×3; rest 10 sec/rest 2 min

Part 2: 2x MU for 7 Min

7 min amrap:
12 cal row
12 wall ball
4 muscle ups
12 cal row
12 wall ball
4 bar muscle ups

Part 3: Shoulders and Silence

A1. Elbow on knee external rotation; 12-15×1-3/side; rest as needed
A2. Standing two arm DB cuban press; 10-12×1-3/side; rest as needed
A3. Shoulder extension plank; 30 seconds x1-3/side; rest as needed