“DUDE! SWEET!” WOD 9/26/17

WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

Then:

2 Rounds

10 Pass Throughs

10 Good Mornings 

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

SKILL:

EMOM 9

MIN. 1: 7 Strict C2B Pull Ups

MIN. 2: 30 Sec. Hollow Hold

MIN. 3: 20 V-Ups

WOD:

“DUDE! SWEET!”

AMRAP 25

60 Cal. Row

40 KBS (70/53) (53/44) (44/35) (35/26)

40 Pull Ups

50 Cal. Row

30 KBS

30 C2B Pull Ups

40 Cal. Row

20 KBS

20 Bar Muscle Ups

*Sub. Bar Muscle Ups for another set of C2B Pull Ups accordingly.