COACHES WARM UP
JUSTA - 3
WOD
00:00 - 12:00min
Muscle up transition practice
OR
If you're already competent in Muscle ups complete:
1-3 Muscle ups E.M.O.M for 5 minutes
1 minute rest, Then at the 6 minute mark perform:
3 minutes of max repetition Muscle ups (Bar or Ring)
12:00 - 20:00min
1-4 Strict Pull ups Every 30 seconds
22:00 - 30:00min
A.M.R.A.P of:
3/6/9/12/etc...
Push ups
Box Jump Overs - 24/20"