Warm-up/Mobility
WOD A)
Muscle up / Rope climb / GHD tech
WOD B)
For time:
3 Rope Climbs (9 rope pulls or 9 ring rows) |
5 Muscle Ups (15 ring dips) |
12 HSPU’s (20 elevated push ups) |
25 Toes-2-Bars |
30 Box Jumps 20/24″ |
50 Air Squats |
5 Gassers |
30 GHD Sit Ups or Ab mat Sit Ups |
25 Knees To Elbow |
12 HSPU’s (20 elevated push ups) |
5 Muscle Ups (15 ring dips) |
3 Rope Climbs (9 rope pulls or 9 ring rows) |