170707
Warm-up
Warm-up
coach led
Warm-up
wod prep: hip floss, pigeon pose
Metcon
Metcon
3RFQ
7-10 kipping hspu/box hspu
3-6 bar muscle-ups/jumping muscle-ups
7-10 kipping hspu/box hspu
3-6 bar muscle-ups/jumping muscle-ups
Metcon
Metcon (Time)
800m run, then:
21-15-9
American swings (53/35)
jumping air squats
21-15-9
American swings (53/35)
jumping air squats
Rest
<div class="soswodify_component_comment" 3 minutes
Metcon
Metcon (Time)
400m run, then:
3R
30 double unders
3 burpees
3R
30 double unders
3 burpees
Mobility and Recovery
Use 400m to stay under the cap.