Warm-up: Coach’s Choice
Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.
WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups
Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips