Congrats to Rebbeca on winning Workout #1 in the scaled division of the FALL FRENZY!!!!
Warm-up:
2x’s Partner Wallball
10 Each Wallball, Side Toss, Sit-up
Dynamic Stretch
Strength: Bar or Ring Dips / Ring Swings
(10/10)4
WOD: SAY WHAT
For Time:
21 Thrusters 95/65
21 Box Jumps 24/20
5 Ring Muscle-ups (Scale w/Dips and Pull-ups 2/1)
15 Thrusters
15 Box Jumps
5 Ring Muscle-ups
9 Thrusters
9 Box Jumps
5 Ring Muscle-ups
Icing:
Mobility – Pigeon 2 min. ES and Saddle 3 min.