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“Big Soda” Wednesday 9-13

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Warm-up

P1: 15/12 Calorie Row

P2: AMRAP False Grip Ring Rows

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P1: 15/12 Calorie Row

P2: AMRAP Inchworms + 5 push ups at the bottom

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P1: 15/12 Calorie Row

P2: Alternating Reverse Lunges

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Skill

Muscle-up

 

WOD

50 Calorie Row

40 Wallballs

30 Pull-ups

20 Pistols

10 Muscle-ups

20 Pistols

30 Pull-ups

40 Wallballs

50 Calorie Row

 

Level 2 – 20 Ring Dips

Level 1- 30-20-15-10-15-20-30

ADV- Strict Muscle-ups