WOD

Monday, December 3rd

12/03/2018

WARMUP:

 

AMRAP x 8

 

30 Single Unders

 

5 Burpees with tall jump

 

5 Scap Pullups

 

-shake out/rest-

 

3-5 Strict Pullups

 

:10s Chin Over Bar Hold

 

60’ Low Butt Bear Crawl

 

 

 

Handstand Review/Scale

 

Bar MU Review/Drill

 

5 Kip Swings

 

5 Big Kip Swings

 

5 Hips to Bar

 

1-3 Muscle Ups

 

 

 

SKILL:
10:00 Practice

Handstand Walking

WORKOUT:
3 SETS:

50 Double Unders
20 DB Push Press (45/35)|(35/25)
50 Double Unders
:30 HS Hold (wall)

-Rest 1:00-

3 SETS:
10/8 Calorie Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up