WOD - MONDAY 1/8/18

Mobility: Ankles/Shoulders

Warm up - Skill Work:
Double Unders
1-2-3…10-9-8…3-2-1
(string DU's Together)

Part A: 3 Sets Not for Time:
20s. Hold in Top Lockout
10s. Hold in Bottom Dip
10 Ring Rows

Part B: 10 mins. Muscle Up Skill work
If you have MU, work on Strict or Linking MU
Low Rings Kip to Bottom Catch
High Rings Kip to Low Row
High Rings Kip from Box

Part C: "KABOOM"
For Time
1 MU (ring or bar)*
10 DU (3 attempts)
10 Butterfly Situps
2 MU
20 DU (6 attempts)
20 Butterfly Situps
3 MU
30 DU (9 attempts)
30 Butterfly Situps
4 MU
40 DU (12 attempts)
40 Butterfly Situps
5 MU
50 DU (15 attempts)
50 Butterfly Situps
*scale 1 C2B/Pullup/Jumping Pullup Burpee)

Flexibility: Lats/Calves

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