8/11/17 Earn Your Rest

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Warm Up:

Jog 100m
Straight Leg Up-Down x 8
Plank Scap Retracts x 12
Air Squat x 8
Hanging Shrug x 10
Wide, reverse grip Hang x :30
Hollow Swing x 15
PVC Pass Through & Lunge x 8
OHS x 8
Alternating Plank Shoulder taps x 30

Skill, Strength, or Mobility:

3 sets:
A1) Barbell Good Morning x 10
A2) Weighted Plank x 1:00

WOD:

Performance:
Every 4 Minutes x 5 rds:
[Record individual round times]
50 Double Unders
15 Overhead Squats (95/65)
3 Ring Muscle Ups

Fitness:
Every 4 Minutes x 5 rds:
25 Double Unders
15 Front Squats (75/55)
10 Pull ups

*If you fail to finish any given round within 4 minutes, just continue as an AMRAP with the remaining time of the 20:00.
*If you can do “OHS” on the fitness level, do so!

L2:
50 Single Unders
F.S. @ (65/45)
15 Jumping Pull ups