WOD
PH:
Monster Walk
Hip Bridges
Band Pull Apart Variations
A:
MB Complex
Calf Raises
B:
Box Jump Progression
C2B Pull-up
Dips + Support
Skills
Spend 10mins working Transition of
Muscle-ups
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
30 Wallball Shots
15 Box Jumps
15 C2B Pull-ups
RX+: Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
30 Wallball Shots
15 Box Jumps
8 Muscle-ups
O1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
30 Wallball Shots
15 Box Jumps
15 Ring Pull-ups
O2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
21 Wallball Shots
9 Box Jumps
15 Ring Rows