Skill WOD
Muscle Up Cycle
If you had MU’s before the cycle
4 MUs Every minute for 7 minutes (scale down if need be)
OR
5 Horizontal Ring to chest pulls (on low rings, pause for 3 seconds)
5 Chin ups
5 Turn overs on the low rings (make them aggressive with feet on the ground)
4 Rounds
Pull Up Cycle
If you had strict pull ups before the cycle
5 Strict pull ups every minute for 7 minutes
OR
3 Negatives with a 3 second pause above the bar, at 90 and at full extension
10 Jumping pull ups (find a bar height that is around your forearm or wrist)
10 Scap pull ups
4 Rounds
WOD
500/400 M Row
50 Wall Balls
40 Toes to Bar
2 Rounds
DRIVE – CFH 5:30pm
10 Minute EMOM
5 Push Ups (on DBs)
5 Bentover Rows
5 Alt Shoulder press (hold 2 DBs on shoulders, Press 1 on R then 1 on L, 5 reps on each side= 10 total)
Rest
:20 Flutter Kick
:20 Leg Raises
:20 Super Man
:20 Rest
5 Rounds (6:40)
Rest
Every 2 Minutes for 10 Minutes
8 Strict Pull Ups
8 DB Deadlifts
Max Low Plank
