Open WOD 13.3

PreHab: Scap Pull-ups, Band Pulldowns, Monster Walks

Warm-up: KB Complex, Rope Turns

Skill Strength: 2x 3.2.1.
Pull-ups
Dips

Spend 10mins working Muscle-up Transition

WOD:

Rx: AMRAP 12mins
150 WB Shots
90 Double Unders
90 C2B Pull-ups

Rx+: AMRAP 12mins
150 WB Shots
90 Double Unders
30 Muscle-ups

Option 1: AMRAP 12mins
150 WB Shots
54 Double Unders
54 Pull-ups

Option 2: AMRAP 12mins
75-90 WB Shots
300 Single Unders
54 Assited Pull-ups or Ring Rows

 

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