201014 - “Pulled Under”

Warm up:

Cardio

Dynamic Shoulders

Dry Run

Skill/Strength:

Muscle-up Work

False Grip Pull-up+Dips (Strength)

Transition Work (Skill)

WOD: 10 Rounds for time

Rx:

10 Pull-ups

40 Double-unders

Scaled:

10 Ring Rows

40 Jump Rope

Sport:

10 C2B Pull-ups

40 Double-unders

Mobility:

Lat FR

Calf FR