191004 - “15.3”


 

Warm up:
Cardio
Dynamic stretch
Dry run
 

Skill/Strength:
Pull up/Muscle up skill work
 

WOD: 14 minute AMRAP
Rx:
7 Ring Muscle Ups
50 Wall Balls (20/14)
100 Double Unders
Scaled:
7 Burpee Pull ups
50 Wall Balls (14/10)
200 Single Unders
 

Mobility:
Calf LAX
Quad LAX
Shoulder LAX

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