WARMUP/MOBILITY
10 min gymnastics Warmup: shoulders, hollow rocks, supermans
WOD A
EMOM x 8 mins:
Adv: 1-3 Muscle Ups (1 strict + 1-2 kipping if possible)
Int: 1-3 Jumping or Spotted progressions
Beg: Alt. EMOM x 4 sets of each 3-5 Strict Pullups / 3-5 Strict Dips at a hard progression
WOD B
Breaking Bad
5 UNBROKEN Rounds for time:
40 Double Unders
20 Wallballs 20/14lb 10′
15/12 Pullups
10/7 Ring Dips
—Rest 90 secs between rounds—
*All sets MUST be unbroken for everybody today so scale to a rep / movement progression that will allow you to do this. Aim to rest 10-20 secs between exercises (or as needed) in order to do that set unbroken
*If you trip on your rope, drop you wallball or break any set then you must start that set again
*Record total time minus 6 mins rest
COOLDOWN
Easy 5-10 mins Row or Bike
