WOD Fr

Warm-up
2 min su

8x 20 sec work/10 sec rest
plank to push up
scapula pull ups

ring rows
push ups

Mobility
5min shoulder CARs
5min pass through

Skill
Metcon
emom 10
30sec work, 30sec rest
I. hollow rock
II. superman
III. kip
IV. ring row
V. kip from box / butterfly from box
VI. kip + push away from bar / mini butterfly
VII. kip + kipping pull up / butterfly
VIII. kipping pull up / 3 kipping + 3 butterfly
IX. kipping pull up / strict pull ups
X. kipping pull up / negative pull ups
Metcon (AMRAP – Reps)
amrap 10
cindy
*every 2min do 15 russian swings 32/24