July 13 2021

Warm Up:

2x

30 Sec Jump Rope

20 Mtn Climbers

20 Sec Reverse Plank

10 Scapular Pull Ups

10 Kip Swings

10 Row to Sternum

WOD:

Strength Development

Ring Work

METCON:

For Time

100 Double Unders

10 Muscle Ups

1:15 Rest

80 Double Unders

8 Muscle Ups

1 Min Rest

60 Double Unders

6 Muscle ups

45 Sec Rest

40 Double Unders

4 Muscle ups

30 Sec Rest

20 Double Unders

2 Muscle Ups

L3 - As Written

L2 - Pull ups - 20/16/12/8/4

L1- Singles, Ring Rows - 20/16/`12/8/4

At Home Crew

100 Double unders

20 Burpees

80 Double Under

16 Burpees

60 Double Unders

12 Burpees

40 Double Unders

8 Burpees

20 Double Unders

4 Burpees