W.O.D. Friday 11/9/18


W.O.D. Friday 11/9/18

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Skill/Conditioning WOD – 35 minutes

*2 scores

For time…

100 Double Unders, 10 Bar Muscle Ups

80 Double Unders, 8 Bar Muscle Ups

60 Double Unders, 6 Bar Muscle Ups

40 Double Unders, 4 Bar Muscle Ups

20 Double Unders, 2 Bar Muscle Ups

Rest exactly 3 minutes, then complete for time…

4 rounds of…

16 Single Arm KB Overhead Stat. Lunges R/L=2  70/55

16 Wall balls 20/14

*Scale double unders with 2:1 singles or 1:1 line jumps (if line jumps, work on single or double tapping your legs each jump to imitate the single or double under)

*Scale Bar Muscle Ups with 2:1 Ring Row + Ring Dips (example – 1 Bar MU = 2 rings rows then 2 rings dips, and so forth.  Do not do all ring rows OR all ring dips consecutively.  You must alternate)

*On the Overhead lunge, you must alternate arms each round.  Round 1 – right arm for all 16.  2nd round, left arm for all 16, and so forth.

*Scale the overhead lunge with a lighter KB or DB, or nothing at all with an arm raised overhead.

Post time of WOD 1 and WOD 2!