10.25.2018 WOD


10.25.2018 WOD

A. Mobility & Warm-up

B. Volume
10 minute alternating EMOM:

First minute: 40 second AMRAP of strict tempo pull-ups. Scale to jumping pull-up or ring rows – all options with 3 second descent.

Opposite minute: 20X2* tempo half kneeling single arm KB press (6 reps each arm).

*Starting from the top: 2 sec down. 0 second at the bottom, explode up, 2 second hold at the top

Wod: 10 minute AMRAP of:
30 Double-Unders
10 Handstand Push-Ups
3 Bar Muscle-Ups/5 Chest-To-Bar Pull-Ups

Finisher: Coach’s Choice