Mobility: L-Ball - Lats, Traps
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PVC Pass Throughs x 1 minute
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Hip Cars x 30 sec/side
Warm Up: 10 Minutes
Row 200m, Run 200m, or Bike 8 Cal
50 Reps on Jump Rope
10 Ring Kip Swings
Skill Work: Muscle Up Transitions
12 Minutes of
Transition Progressions
WOD: For Time
50 Double Unders
20 DB Clean and Jerks, 50/35
50 Double Unders
30 DB Clean and Jerks
50 Double Unders
40 DB Clean and Jerks
Cool Down:
Pigeon Stretch
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GROUP BREAKDOWN