3/31/17
PreHab: Scap Activation, Glute Activation
Warm-up: Rope Turns, MB Complex
Specific: Pull-up Progression
WOD:
Rx: Each Round for time
4x
15 Pull-up
30 Wallball Shots
60 Double Unders
Rx+: Each Round for time
4x
4 Muscle-ups
30 Wallball Shots
60 Double Unders
Option 1: Each Round for time
4x
9 Pull-up
30 Wallball Shots
30-45 Double Unders
Option 2: Each Round for time
4x
15 Assited Pull-ups/ Ring Rows
21 Wallball Shots
6-9 Double Unders or 120 single unders