15 Sep WOD- Friday, Sept 16

Warm:

MU drills
2x
5 Hip to ring
5 Transitions
5 Ring Supports/ drops

Scaled:
2x
5 Ring Rows (low pull)
10 GHD situp
5 neg dips or ring support holds

Skill:

30 sec on/off- 5 rounds
30 sec max MU/ strict pull-up
30 sec rest
30 max Box Jump at high (36/30)
30 sec rest

WOD:

6 min AMRAP
3 C2B
6 OHS

Lv1: 65/45
Lv2: 85/60
Lv3: 115/75

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