Friday 12/13

WARM UP
EMOTM 10:00
5-10 burpees
SKILL
“Death by ring muscle up”
EMOTM complete an increasing number of muscle ups until failure to finish within the minute.
*Scale to death by ring dip.
WORKOUT OF THE DAY
5 rounds for time:
3 snatch
9 toes to bar
12 box jump over
9 toes to bar
3 snatch
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (65/45) (75/55) (95/65) (115/75) (135/95)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*20:00 time cap.
ANYWHEREX
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
15 rounds for time:
1 wall walk
5 wall ball
10 mountain climbers