WOD 2/7/2019


Published February 7, 2019


PreWod

Pizza Box Game - 5 min
Balance an abmat in one hand, just like you would a pizza box. The goal is to knock the abmat off of everyone else’s hand while keeping yours balanced. You may add any penalty you want when the abmat is knocked off.

Then

3 rounds
20-30s Dead hang Hold
10 Scap Push-ups
5 Vertical Jumps (reset for each)


MetCons

Many AMRAPs: Pull Ups, Ring Dips, BJO

6 min AMRAP
5 CTB Pull-ups
9 Ring Dips
15 Box Jump Overs 24/20

rest 3 minutes

4 min AMRAP
4 CTB Pull-ups
6 Ring Dips
12 Box Jump Overs 24/20

Rest 4 minutes

3 min AMRAP
3 CTB Pull-ups
3 Ring Dips
9 Box Jump Overs 24/20

Scaling:
-C2B/Kipping PU/Ring Rows
-Ring Dips/Push Ups/Box Push Ups
-Box Jump Overs/Box Step Overs

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