Tuesday 05302023

WARMUP

2 ALT SETS

15 vups

rest 20 sec

7 ring mu / 14 ring rows 14 dips

rest 20 sec

20 ghd / abmat

rest 20 sec

7 bar muscle/ 7 strict pull-ups /banded 14

rest as needed

WOD  For Quality !!!

2 Rounds for Time:

Echo Bike 20/15 calories

100 Double-Unders

20 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs

Rest for 3 minutes

Echo Bike 20/15 calories

50 Crossover Single Unders

20 GHD Sit-Ups/ abmat medball 20/14?

Rest for 3 minutes