WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
Then:
Mobility
SKILL:
Muscle Up Work
ADV= 3 Rounds (1 Strict MU + 2 Kipping MU + 2 Dips)
INT= 3 Rounds (1 T2Ring, + 2 Kipping MU + 2 Dips)
BEG= 3 Rounds (3 T2Rings + 2 Ice Cream Makers)
WOD:
“IRON MAN”
Part A: = AMRAP 5, Part B = AMRAP 7, Part C = For Time
50 Double Unders
40 KBS (53/35) (44/26) (35/20)
30 Box Jump Overs (24/20) (20/12)
20 T2B
10 Muscle Ups
*2 Minute Break after parts A & B
**Score is total AMRAP Scores of Part A & B + Final Time of Part C.
**Sub. Burpee C2B Pull Ups for MU accordingly.
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