Skill WOD
Muscle up Work:
If you have muscle ups do 30 for time or Max reps in 10 minutes
(For max MU’s in 10 minutes, score = 10 Min. Put total reps in notes)
If you do not have MU’s, complete:
10 Pull Ups
5 Transitions
10 Perfect push ups
3 Rounds
WOD
30 sit ups
30 Push Press
30 sit ups
25 Push Press
30 sit ups
20 Push Press
30 Sit ups
-For Time-
Fitness: 95/ 65
RX: 115/ 75
RX+: 135/ 95
DRIVE
Partner WOD:
300 Air Squats
Partner holds plate overhead
Row 5,000 m
Partner holds low plank
40 min cap
**Switch back and fourth as needed**
Seeing double! Brett moving quick on box jumps