Strength / Skillwork

Bar Muscle-up Skillwork
Bench Press
20-20-20
35-45-55%

WOD

EMOTM (Death-by AFTER round 10):

• 20 Double-Unders
• 10 Wall Ball
• 1 Bar Muscle-Up

+1 rep on each exercise on Rd. 11, IF you successfully completed all of rounds 1-10. Your score will be successfully completed rounds + extra reps on the final failed round.
Rx+: 20/14# MB
Rx: 40 singles (is allowed), 14/10# MB, C2B Pull-up (be ready for the next CF Open ladies!)

Elements

5 Rounds of 1:00 intervals:

• Calorie Row
• Burpees
• Step-ups
• Ball Slam