10.08.2018 WOD

A. Mobility

B. Warm up:
Coach led mobility drill

15 min skill work: Muscle ups and pull ups

Spend this time working on muscle up/pull up progressions. Kip, transition drills, tempo negatives, pull up/dip strength to develop prerequisites.

C. WOD
6 box jumps (choose a higher than normal box you normally would use 30/24)
3 burpee muscle ups*(ring or bar)
10 DB alternating lunges 40/25
12 TTB
15 cal row

20 min AMRAP
consistent pace throughout entire workout, maintain same pace on row or better each round
*scaled do burpee pull ups same reps
**challenge goal, go unbroken on every movement