WOD 6/11/19
Fitness
1. 20 min AMRAP
4 C2B/PU/ or ring row
6 seated Z press
8 KBS
Performance
1. Partner Nate
20 min AMRAP
2-ring MU
4-HSPU
8-KBS 70/53
(Scale for 2-ring mu per round
4-c2b
2-bar mu
3-banded bar mu)
can leapfrog rounds, leapfrog movements, or split reps equal. Can split workout however needed but it must be equal. Ex:1 person cant do all the muscle ups ans hspu every round.
2. 3 sets
20 weighted abmat sit ups
1 min dball hold
