WOD 210507 - FRIDAY

WARM UP

Coach Stretch

Chest and Shoulder

3 RDS

6 Superman

5 Scap Pull Ups

6 Hollow Swings

2 Wall Walks

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Skill / Strength

4 Sets

5/arm DB Push Press

Explosive going up, slow going down

Superset:

5 Barbell Reverse Curl

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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

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Post WOD Accessory

50 Air Squats