1/5/18 A skills test?

1RampageChristmas-109

Warm Up:

Row 300m (speed up at 150)
Dynamic G.Hopper x 8ea
Good Morning x 15
———————-
Plate G2OH x 10
Plate OH Carry x 100′ (D/B)
Plate G2OH x 10
———————–
3 sets:
8 Hollow Swings
8 Air Squats
8 Double DB HPC&OH

Skill, Strength, or Mobility:

3 min AMRAP: Double Unders

WOD:

Performance:
@00:00
10 Muscle Ups
@7:00
40 HSPU
@ 14:00
300′ Double OH Walking Lunge (2 x 50/30lbs)
*rest in remaining time each section.
*Rings are preferred, but Bar is accepted.

RX:
@00:00
30 C2B Pull ups
@7:00
20 HSPU
@14:00
300′ Single Arm OH Walking Lunge (1 x 55/35)
*Switch arms as needed.

L2:
30 Pull Ups
20 S2OH (115/80)
300′ S.A. OH Lunge (40/25)

L3:
50 Kettlebell swings (sub for pull ups)