Skill:
10 min EMOM
2 Muscle Ups (rx) – bar or ring
Sub 4 C2B/Pull Ups (mod for pull ups is negatives or low rogue bar with a box) + 2 Dips
WOD:
20 Hollow rocks
20 total OH lunges w/ plate 45#/25# (can walk or stay in place depending on class size)
20 DUs
5 RFT
15 min time cap
Score: # rounds completed in EMOM (indicate RX)/time or uncompleted reps added to time
Practice makes perfect!!
10 min EMOM
2 Muscle Ups (rx) – bar or ring
Sub 4 C2B/Pull Ups (mod for pull ups is negatives or low rogue bar with a box) + 2 Dips
WOD:
20 Hollow rocks
20 total OH lunges w/ plate 45#/25# (can walk or stay in place depending on class size)
20 DUs
5 RFT
15 min time cap
Score: # rounds completed in EMOM (indicate RX)/time or uncompleted reps added to time
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