here Warm up

5-4-3-2-1

Strict Pull Up

Ring Dip

Press up

 

Warm up for WOD 1 A

 

best resume writing services military maps Wod 1

30 Ring Muscle Ups for time or AMRAP 7

*try to start with a max set

 

3 minute rest.  On 10 minutes:

1k run/row for time

 

Wod 2

Comptrain Open Test

AMRAP 20:

50 Wallball Shots, 20/14

50 Double-Unders

40 Box Jumps

40 Toes-to-Bar

30 Chest-to-Bar Pull-ups

30 Burpees

20 Power Cleans 65/45

20 Jerks

10 Power Snatch

10 Muscle ups