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SKILL/CONDITIONING WOD – 35 MINUTES
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 for time…
16 Single Arm KB Overhead Stat. Lunges R/L=2 70/55
16 Wall balls 20/14
*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 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)
*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!
Extra Work (strength)
Off the rack, work up to a heavy 6 rep front rack lunge – Right/Left = 2 reps