WOD WOD, 2019-08-13

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Tuesday

Warm-up
Warm-up
BUY IN…
15/12 Cal Bike (Easy Effort)

3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold

BUY OUT…
15/12 Cal Bike (Hard Effort)

Skill
Warm-up
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development

Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)
10 Ring Muscle-Ups

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