DATE – Thursday
Warm-up:
5 min Volleyball keep-ups
Mobility:
Banded shoulder stretch series
WOD A) (15min limit)
3 rounds – Not for time:
A1) 3-6 Muscle-ups (If proficient, try 3 weighted singles. Sub 4-6 strict pull-ups and ring dips or practice transition to dip with the band)
A2) 8-12 Alternating pistols (If proficient, try some weighted reps w/ Kettlebell)
A3) 20-40 Doubleunders (If proficient, take 1-3 attempts at max unbroken set)
WOD B)
15 min AMRAP:
200m run
Max effort Parallette push-ups (Guys – Feet on bench / Girls – feet on floor)
200m run
Max effort strict supinated pull ups
200m run
Count total reps completed in the 15 min
