THURSDAY

Mobility & Warm-up

·  Box Jump-overs

·  Double-unders

·  Handstand Push-ups

·  C-2-B’s or Bar Muscle-ups

Focus:

·  Technique – building on current skills

·  Building cycling speed

WOD

10-minute AMRAP

·   9-15 Box Jump-overs (RX 24”/20”)

·   6-12 HSPU’s OR Piked Push-ups

·   30-50 Double-unders

Rest 4 minutes

For Time:

10-minute CAP

·   30 Burpee Chest-to-Bar Pullups OR 30 Burpee Bar Muscle-ups

Focus of WOD:

·   Building on HSPU cycle speed in short time frame

·   Efficiency with Box Jump-overs and DU’s

·   Pulling strength with C2B or Bar MU’s