Thursday, November 16, 2023

PRE: 3 Sets: 15/12 Cal Bike, 15 DB Box Step Downs (24/20, 50/35# DB), 15 Dual DB Push Jerks (50/35)

WOD: For time:

-1 round of: 15 Muscle-ups (x2 Strict Pull-ups), 60 Push-ups, 90 Squats

-Then, 2 rounds of: 10 Muscle-ups (x2 Strict Pull-ups), 30 Push-ups, 45 Squats

-Then, 3 rounds of: 5 Muscle-ups (x2 Strict Pull-ups), 20 Push-ups, 30 Squats

POST: 30 MB GHDSU (50 MB Sit-ups)