01.05.2017

matt-robertson
RX
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 strict pull ups + 4 kipping pull ups + 2 bar muscle ups
**reps should be UB; scale as needed; focus on quality**
LEVEL 2
WOD
EMOM for 20min complete:
Odd: 8 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 35/20
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 assisted strict pull ups + 4 kipping pull ups + 2 C2B
**reps should be UB; scale as needed; focus on quality**
LEVEL 1
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
Take remaining time to work on kipping drills