In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and scales

Part 2 – Conditioning: “Stairway”

Performance: For time –
15-12-9 reps of –

  • Front Squats (135/95lb)
  • Pull ups

then… 100 Double-Unders

12-9-6 reps of –

  • Front Squats
  • C2B Pull ups

then… 100 Double-Unders

9-6-3

  • Front Squats
  • Muscle-ups

then… 100 Double-Unders

Fitness: For total repetitions in 20 min, 12-9-6 reps of –

  • Front Squat @ RPE 6
  • Pull up Progression

Follow each round of with 150 Single-

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