WOD
Teams of 2 For Time:
5 Rounds (each)
P1: 15 Dumbbell Strict Shoulder Press (2x 22.5/15 kg)
P2: 15/12 Cal Ergo
*Both partners work at the same time and switch when both are completed
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Scale Kipping Chest to Bar) in the remaining time between partners. One partner works at a time. (S1: Pull Ups S2: Jumping Pull Ups S3: Ring Rows)
* Score 1 is time after the 5 rounds are compete (before the muscle ups).
*Score 2 is the total Muscle Ups
TheBox362 Mini-Pump – Upper Body Posterior
3-4 Rounds, time permitting
12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.