:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Workout (SWOD)
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Conditioning Workout (CWOD)
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Skill Work (Optional)
Practice Muscle Up or Kipping Pull Up
:endwod:
