June 4, 2019

 

a) WARM UP:

2 Rounds:

  • 30 Single Unders
  • 20 arm circles
  • 10 ring beat swings
  • 5 ring rows
  • 1 minute calf stretch per leg
b) SKILL/CONDITIONING:

Every Minute for 12 Minutes (alternating):

  • 1 Rope climb + 5 Toes to bar
  • 10 Pushups
c) WOD: For time!

Perf: 40-80-120-160-200

  • Single Unders

2-4-6-8-10

  • Burpee Pull ups (modification option: burpee ring rows)

 

Rx: 20-40-60-80-100

  • Double Unders

2-4-6-8-10

  • Ring Muscle Ups

* Rx+: 5 meter handstand walk every time you break from DUs or MU**

Posted in WOD