WOD - Mo 29.11.21

WARM UP

Burpee Roxanne

into:

3 Rounds

10 Dislocate

5 Kip Swing

10 DB Snatch

5 Pullup

SKILL

Complete the following for quality:

10 mins Bar MU Progression

METCON

3 Rounds For Time (20 Minute Cap)

30 DB Snatch, 22.5/15kg

20 Burpee Over DB

10 Bar Muscle Up

*

Stimulus:

10 DB Snatch/5 bar MU per set

Scaling:

Jumping Bar MU/Burpee Pullup

COOL DOWN

2 mins banded shoulder stretch