Partner WOD: Teams of 2: For Time 200 Wall Balls 150 Med Ball Sit Ups 100 Pull Ups 50 Burpee Box Jump Overs 25 Thrusters 135/95
Today’s workout is a 1 work 1 rest partner WOD, except you can split the reps however you want (i.e. do all wall balls first, or split the rounds up into 40/30/20/10/5 or however). Try to strategize around your worst movements, so if we arn’t great at heavy thrusters, knocking the brunt of them out when we’re fresh would be ideal.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
