WOD 3/9/2020


Published March 9, 2020


PreWod

2:00 Bike
then
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)

Movements

Muscle-up Practice

EMOM x 8 MINUTES MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 - 5-7 Tall Box Jumps*

MetCons

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

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