Warmup
800 m run
Basic warmup followed by some random ring dips and strict pull ups
WOD
- 30 muscle ups (scaled down to the bar)
My time: 11:06 (freakin' tough on the hands)
Most of the people scaled this one down to a 12 min. AMRAP - 5 strict pull-ups and 5 ring dips. The guy next to me quit after 16 muscle ups when he lost a 4 cm slice of his skin on his hand.
... and just for the fun of it...
- 3 min. of stomach exercises
- 100 burpees (finished 90 within the 8-9 minutes)