Durability
1 Arm Bent Over DB Row – 3 Sets of 10 to 12 reps per arm
-No rest b/w sides – 45 seconds b/w sets – slow and controlled
Skill/Strength
Low Ring Muscle Up Drills – 10 Minutes
WOD
3 Rounds For Time – 20 Min Time Cap
30 Box Jumps (24/20)
30 DB Alternating Reverse Lunges (45/30)
10 Muscle Ups
250 Meter Run
Notes – If you don’t have any ring muscle ups, then exchange the 10 reps for 10 of the most difficult pull-ups you can complete and 10 Push-ups.
Scores from Monday – Congrats on all the PRs!
