Thursday, Sept 21
Warm-up
5:00 AMRAP:
10 bar touches
5 push ups + DB row
10 grasshoppers
10 pulsing calf stretch each leg
10 PVC pass through
WOD
Tier 1:
5 muscle ups
50 double unders
4 muscle ups
40 double unders
...
1 muscle up
10 double unders
Tier 2:
5 pull ups
5 dips (feet elevated)
50 double under attempts
4 pull ups
4 dips
40 double attempts
...
1 pull up
1 dip
10 double attempts
Tier 3:
5 banded pull ups
5 dips (feet on ground)
50 single unders + 10 double attempts to finish
4 banded pull ups
4 dips
40 single unders + 8 double attempts to finish
...
1 banded pull up
1 dip
10 single unders + 2 double attempts to finish
