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7/28/2020

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Skill: 

  • Kneeling straight arm pull down x 10
  • Shotguns x 10-20
  • Rower Pike ups x 10
  • Strict toes to bar x max reps
  • Knees to Elbow
  • Kipping Toes to bar

W.O.D.

3 sets – 1 min ON/OFF:

  • 30 Double Unders + 10 Alternating DB Snatch + Max Bar Muscle ups or Burpee Toes to Bar for remainder
  • 3 Bar Muscle ups or Burpee Toes to Bar + 30 Double unders + Max DB Snatch for remainder
  • 10 DB Snatch + 3 Bar Muscle ups + Max Double Unders for remainder