WARM UP
Coach Stretch
Chest and Shoulder
3 RDS
6 Superman
5 Scap Pull Ups
6 Hollow Swings
2 Wall Walks
Skill / Strength
4 Sets
5/arm DB Push Press
Explosive going up, slow going down
Superset:
5 Barbell Reverse Curl
WOD
10 AMRAP
WOD A:
20 Double Unders
10 Handstand Push Ups
5 Ring Muscle Ups
Scale for RMU is 2:1 False Grip Ring Pull Ups
WOD B:
20 Double Unders (40 Single Unders)
10 Box Dips or 10 Ring Dips
10 Jumping Pull-Ups or 10 False Grip Ring Rows
(no kipping pull-ups!)
Choose an option that you can move quickly and steadily to keep a consistent pace for the duration. You don’t want to spend too much time on any (1) movement
Post WOD Accessory
50 Air Squats