WOD Prep – warm up |
OPEN WOD 18.3 14 Min CAP – RX |
2 rounds for time of: |
100 double-unders |
20 overhead squats 52/36 |
100 double-unders |
12 ring muscle-ups |
100 double-unders |
20 dumbbell snatches 22.5/15 |
100 double-unders |
12 bar muscle-ups |
OPEN WOD 18.3 14 Min CAP – SCALED |
2 rounds for time of: |
100 Single-unders |
20 overhead squats 20/15 |
100 Single-unders |
12 Chin over bar pull ups |
100 Single-unders |
20 dumbbell snatches 15/10 |
100 Single-unders |
12 Chin over bar pull ups |
Stretch |
Full body |