WEDNESDAY

Warm-Up Movements

·  Pull-ups,

·  chest-to-bars,

·  Bar muscle-ups

·  Knee raises

·  Toes-to-bar

·  Box steps,

·  Box jumps

·  Double-unders

WOD

36 Minute CAP

10 Rounds of:

·   6 Pull-ups OR 4 Chest-to-Bar Pull-ups OR 2 Bar Muscle-ups

·   5 Toes-to-Bar OR Knee-raises

·   10 Box Jumps (RX 24”/20”)

·   15 Sit-ups OR 8 GHD’s

·   30 Double-unders

Stimulus:

·   Consistent sets

·   Short recovery time