WOD 9/4/2019


Published September 4, 2019


PreWod

5 Mins mix and match
Jumping Jacks
Old man squats
Push Up to Pike

3 rounds w/Partner
10 (5 ea leg) Pistol Progression
10-30s ea partner Armadillo Drill
10-30s PVC Shoot through drill

Movements

Pull-up Practice

4 Rounds for Quality: 2 Weighted Pull ups, 30 second transition, 3 Strict ring dips, Rest 1 Minute. OR : 4 Tough low bar rows, 30 second transition, 5 push ups, rest 1 minute.

MetCons

For Time

50 Burpee Bar Muscleups

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