12/2/19

Warm Up

  • 30 Double Unders
  • 15 wallballs
  • 10 TTB
  • 10 Ring Dips

Skill Warm Up for Muscle ups 7 min

  • Strict Pull ups/ Banded Pull Ups/ Ring rows
  • Bar Muscle Ups/ Jumping Muscle ups/ Ring Dips

Strength Warm Up 5 Min Dumbbell Snatch 5-5-5-5

WOD 20 Min AMRAP

  • 100 Double unders/ 200 singles
  • 50 Wallballs
  • 40 Cal Row
  • 30 alt DB Snatch 50/35
  • 20 TTB
  • 10 Bar Muscle Ups/ Scale= 10 pull ups + 10 Ring dips