20160114 Thursday – Open WOD

Posted: January 13, 2016 by courtland07 in Uncategorized

Winter Warrior II Graphic

S/S/S

Muscle Up – practice

Banded MU progression

WOD

Open WoD 13.1

18 Min AMRAP

150 Wall Balls

90 Double unders

30 Muscle ups

Scaling Options

WB – cut reps to 100, if too many, cut to 75

Pull ups and dips for MU

2:1 SU for DUs

Xtra Work

5 Minutes max reps Ring dips(kipping allowed)

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