• Chris

Friday

WOD

*FOR QUALITY AND IMPROVEMENT OF EFFICIENCY, NOT FOR SCORING ROUNDS*

0:00-8:00min

Alternating between:

2 Muscle ups

15 Box Jump Overs - 30/24"

*At least :30 seconds rest

8:00-12:00min

Rest

12:00-20:00min

Alternating between:

:15 second L-Sit

5-10 Strict Handstand Push ups OR 3-7m Handstand Walk

*At least :30 seconds rest

E.M.O.M - 12

Odds: 3-10 Strict Ring Dips

Evens: 2 Weighted Pull ups.


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