WOD - Wednesday 2020-12-23

OVERVIEW

Today’s WOD has 2 parts: strength/skill, followed by a benchmark WOD. The first half of class will be spent amassing 60 pull-ups and 60 dips (or variations of each) in any rep scheme you choose. For those with plenty of pull-up acumen, we’ll turn the focus to muscle-ups or muscle-up variations. We’ll finish with Annie, a descending ladder of double unders and sit-ups.

WARM-UP

Mobility/Activation

• Lat roll

• Arm circles

• Scap push-ups

• Scap ring rows

Warmup

• 3 Rounds

• Ring rows @2111 x 5

• Push-ups @2111 x 5

• Hollow hold x 20s

• Before Annie:

• 5 min jump rope warm-up

WOD

Strength/Skill:

60 Pull-ups & 60 Dips

Or 30 Muscle-ups

MIDLINE

Annie

50-40-30-20-10 reps each

Double unders

Sit-ups

COOL DOWN

Lat stretch

Calf stretch