In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Pause Jerk

5 min skill

12 min to work to a heavy double

**3 sec pause in the dip.

Part 2 – Conditioning:

“Hit The Deck”

Performance:

AMRAP 15

1-2-3-4-5…

S2OH 135/95

2 Rope Climbs

1-2-3-4-5…

Muscle up
Fitness:

AMRAP 15

1-2-3-4-5…

S2OH RPE 7

4 Rope Climbs Progression

1-2-3-4-5… Complexes of:

3 dip/progression

3 pull up progression

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