February 27, 2019

February 27, 2019

3 rounds

15 second HS hold/plank

10 leg swings w/left leg

10 leg swings w/right leg

bear crawl down 


10 minute alternating EMOM of :  
a) 10-12 calorie row
b) 1-6 muscle ups  

notes :
- level 2 - muscle up transitions
- level 3 - chest to bar pullups
- level 4 - banded pullups
- 3 minute rest before next set.


10 minute alternating emom of :
1-2 rope climbs
10-50 foot HS walk

notes :
- level 2 - seated rope climb + seal walk
- level 3 - bear crawl
- 3 minute rest before next wod.


10 minute alternating emom of :
8-12 dumbbell push press
10-12 weighted situps @ weight of choice

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