Monday October 26th WOD

Warm up:  2 minute jump rope followed by a light circuit of air squats, ring rows, dips and mobility drills

Strength:  Pause front squats (from the rig)

-5 sets of 3 reps with a 2-second pause at the bottom

-55-75% of your 1RM

Skill:  Ring muscle up

-Progressions

Conditioning:  CrossFit Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:

-7 muscle-ups

-50 wall-ball shots

-100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Score is total reps

There will be intermediate and beginner modifications for this workout!

Post:  200m walk and foam rol