191016 - “2 for 1 Special”


 

Warm up:
Cardio
 

WOD: For time
Rx:
21-15-9 reps for time
Wall ball (20/14)
Push up
Immediately into…
9-15-21 reps for time
Wall Ball (20/14)
Ring Dip
Scaled:
21-15-9 reps for time
Air squat
Incline push up
Immediately into…
9-15-21
Air squat
Incline push up
Sport:
21-15-9 reps for time
Wall ball (20/14)
Ring Dip
Immediately into…
9-15-21
2 for 1 wall ball shots (20/14)
3-6-9
Ring Muscle Up
 

Cashout:
10 x :30 on/:30 off cal bike
 

Mobility:
Circle up

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