Monday 11/4/19

Warm up: 3 Rounds
1 min bike or row
2 Baby Muscle ups
3 x 3 way lunge
4 Scapular pull ups
5 WBS

Strength (After WOD): 3 Rounds, NFT, Chose weight that is difficult
but doesn’t require stopping, only compete with YOURSELF!
-Complex of:
 6 Front rack Lunges + 3 Push Presses + Immediately into AMRAP kipping
pull C2B or kipping pullups (see notes for details)

WOD (Performed first): For time, 12 minute cap
5 Ring MU
25 WBS (20/14)
5 Bar MU
25 WBS
5 Ring MU
25 WBS
5 Bar MU
25 WBS

Accessory: 3 x 30 sec ea
Couch stretch
Pec stretch at rig