WOD

WOD Friday 1-3-20

For time:

30 Assault Bike Calories

15 Ring Muscle-ups

30 Assault Bike Calories

Scaled Version: For Time:

30 Cal Bike

15 Low Ring Transition + Jumping Ring Dip

30 Cal Bike

**Sub for Ring Muscle Up:**
–15 Banded C2B
–15 C2B
–10-15 Low Ring Transition
–10-15 Jumping Muscle Up
–10-8 Muscle Up

Cool Down: Plyometric Work:

Single-Leg Box Jump 3 x 3/leg Medball

Chest Pass 3 x :20 sec

Lateral Skater 3 x :20 sec