Main – WOD
Warm-up
Partner (No Measure)
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Skills
Muscle up progression
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
400 meter run
5 muscle ups
Scale with seated muscle up progression
OR 1 pull-up and 1 dip for every muscle up.
Cool Down
Metcon (AMRAP – Reps)
Max wall ball sit-ups in 2 min
14#/12#
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