MONDAY

Technique & Movement Development

8-minutes

Warm up your movements

Focus:

·   Building on Pulling strength for Bar Muscle-ups

·  Wallball efficiency

·  Developing a strategy for doing the WOD

WOD

Complete in 30 Minutes

Partition as desired

·      30 Bar Muscle-ups OR Jumping Bar MU’s

·      120 Wallballs (RX 9/6 Kg)

·      2400 meters running

Focus of WOD:

· Met-con

· Endurance of technique under increasing fatigue

· Aim is for consistent pacing through all movements