AMRAP
WARMUP
– 2 Rounds:
60” Double Unders Practice
5 Inchworm Pushups
10 Plate Thrusters @10/5kg
20” Bar Active Hang
WOD PREP
– Bar Muscleup Review
10 Bar Kip
rest
5 Kip Pullups/Jump Pullups
rest
5 Kip C2B/Jump C2B
rest
1+1+1 Bar Muscleup (o ripeto progressione precedente)
rest
2 Bar Muscleup (o ripeto progressione precedente)
WOD
– AMRAP 14′:
3 Bar Muscleups
9 Wallballs @9/6kg
15 Double Unders
RX GOAL: 11+ Rounds
NORMAL GOAL: 8+ Rounds
AFTER PARTY
– 6 Rounds:
6 Alternating Pistols or 12 Alternating Reverse Lunges
15” Chin Over The Bar Hold