02/03/16

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

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