WOD 9/26/2019


Published September 26, 2019


PreWod

9min EMOM:

M1: Single Or Double Unders
M2: Ring False Grip Hold or Active Shoulder Bar Hang
M3: Wall Walk Hold or Plank Hold

*Goal 30-45s at each station

Movements

Ring Dip Practice

TEST: Rings OR Build to a Heavy 5 Weighted Ring Dips in 4 sets

MetCons

20 Minute AMRAP

TEST
Row
OR
20 min AMRAP
100 Double-unders
30 Cal Row
50 BoxStep-ups 24/20
50 Wallballs

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