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OUR BLOG

Special Guest Star

By Jbrause | In WOD | on December 19, 2017

For a limited time only.

 

Part A-

Warm-up:

1x

Lvl 1+2: 20s Chin RR Hold + 20s Scap Push-ups Lvl

3: 20s Chin Hold + 20s Ring Support (Toes on ground)

Lvl 4+5: 20s False Grip Chin Hold + 20s Ring Support

-followed by

5x

Lvl 1: 5-8 Ring Rows, 5-8 Push-ups to 20″ Box

Lvl 2: 3-5 Squat Rack Chin-ups, 3-5 Foot Assisted Box Dips

Lvl 3: 3-5 Chin-ups, 3-5 Box Dips

Lvl 4: 3-5 False Grip Pull-ups, 3-5 Ring Dips

Lvl 5: 1-3 Strict Muscle-Ups

Part B-

For Time-

Buy-in: 100 DU

5 RFT-

7 KB Swings (70/53)

7 HSPU

7 Burpees

Cash-out: 100DU

Part C-

75 Abmat Wallball Sit-ups

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