Wod 17/1

Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Skill
Muscle ups 10-15min
 
Metcon
For Time, TC 20 min
5 Muscle ups
10 Push Press
15 pullups
20 Slam Balls
25 Kettlebell Swings
30 Double Unders
25 Kettlebell Swings
20 Slam Balls
15 Pullups
10 Push Press
5 Muscle ups
Every 3 Minutes everyone will do 20 air squat, from start
Level 1 – 60/40kg for push press, 35/20kg for slam ball, 32/24kg for KB.
Level 2 – 45/30kg for push press, 20/16kg for slam Ball, 24/16kg for KB. No MU
Level 3 – 35/25kg for push Press, 16/12kg for slam Ball, jumping pull-ups, 20/12kg for KB, No MU
Level 4 – 25/15kg for push Press, 12/9kg for slam Ball, jumping pull-ups, 16/8kg for KB, No MU

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