201014 - “Pulled Under”


Warm up:

Cardio

Dynamic Shoulders

Dry Run


Skill/Strength:

Muscle-up Work

False Grip Pull-up+Dips (Strength)

Transition Work (Skill)


WOD: 10 Rounds for time

Rx:

10 Pull-ups

40 Double-unders

Scaled:

10 Ring Rows

40 Jump Rope

Sport:

10 C2B Pull-ups

40 Double-unders


Mobility:

Lat FR

Calf FR

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