12/4/15...WOD

Warm up: OW#2 Mobility:

  • Mid Thoracic with lacrosse ball (5 MINS)
  • Hips (5 MINS)

WOD:

  • 21 OHS 75/55
  • 6 Muscle Ups *Scale* 9 pull-ups and 9 Dips
  • 15 OHS 75/55
  • 12 C2B Pull-ups
  • 9 OHS
  • 16 Pull-ups
  • 9 OHS
  • 12 C2B Pull-ups
  • 15 OHS
  • 6 Muscle Ups
  • 21 OHS

16 MIN CAP

Post Workout: (Not for time)

  • 1K  Row