Warm up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups.
WOD: 20 Minute Partner AMRAP-You Go, I Go Format
125/100 Meter Row
10 Wall Balls (20/14)(14/10)
1 Bar Muscle Up
Stimulus/Focus: Have fun with a friend! This is a short amount of work so you should be able to keep a fast pace. Choose a bar muscle up progression that is challenging for you. One athlete completes an entire round before the other athlete goes.
Cool Down: Partner Choice