Wednesday

Warm up:
250m row
10 burpee push-ups
250m row AFAP

Mobility

Strength/Skill:
ADV: EMOM for 10 min, 1-3 muscle-ups
INT: 4 x 5 dips or muscle-up drills

WOD:
15 Rounds (30 minutes total):
1 minute on/1 minute off
100m Run
AMRAP Double Unders (or singles) in remainder of minute

INT/BEG: Scale 10 rounds (20 minutes total)
(May scale run distance to 75/50m)






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