Wednesday, April 17, 2019

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Warm Up:
3 Rounds
50 Single Unders
Bear Crawl (whiteboard to rig)
Crab Walk (Rig to Whiteboard)
10 Hanging Shrugs
10 Box Step Ups

SOD (22 mins)

Strict Pull Up/Bar Muscle Up Practice
- sets of 3-5 reps
- use band or barbell on rack for pull up modification

Double Under Practice
- work up to a max set of dubs if possible (3 attempts)
- if you do not have dubs, take the time to practice using the "single-single-double" method.

WOD

4 RFT
21 Box Jumps
15 Push Ups
9 Pull Ups