Warm-up: 2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30Jumping jacks
20 Hollow Body Rock
10 Superman hold
Mobility & Skills
Kipping – Chest To Bar – Muscle Ups
A) For Time
600-500-400-300 mt
Row
2-4-6-8
Bar Muscle-Ups/ Chest To Bar Pull Ups
Time Cap 15′
Rest 3′ Then:
B) BENCHMARK WOD
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
