Thursday:  February 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch stretch: :90/leg

AMRAP 5 minutes
10 Medball Lunge and Squats (2 lunges + 1 squat = 1 rep)
10 Scap Pull Ups
10 Kip Swings

Strength/Skill(20:00 – 35:00)
4 Rounds
10 Barbell ‘Good For Yous’ (from the rack – choose your weight wisely) *
Rest 2:00

*In the front rack, right leg reverse lung, left leg reverse lung, then front squat = 1 rep.

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
3 Rounds
20 Wallballs 20/14lbs
10 Jumping Pullups

Performance
3 Rounds
25 Wallballs 20/14lbs
15 C2B Pullups

Option 2:  Regular pullups

Competition
3 Rounds
30 Wallballs 20/14lbs
6 Ring Muscle Ups