RJ
Warm-up:
3 rounds of;
50 clicks, 10 Arch Hollow Swings, 5 Strict Pull-ups or Ring Rows
Dynamic Stretch
WOD: FALL FRENZY 20.3
For Time: (w/17min. Time Cap)
Rx Division
100 Double-unders
30 Toes to bar
30 Pull-ups
100 Double-unders
20 Toes to bar
20 Chest-to-bar
100 Double-unders
10 Toes to bar
10 Bar muscle-ups
Scaled Division
100 Single-unders
30 Knees To 90
30 Jumping Pull-ups
100 Single-unders
20 Knees To 90
20 Jumping Pull-ups
100 Single-unders
10 Knees To 90
10 Jumping Pull-ups
Strength: Front Squat
(5)4
Moderate weight for all 4 sets
Icing:
HSPU EMOM for 10 min.
You set your own reps scheme.