Friday May 8th WOD

Warm up:  Dynamic stretching and BW drills + mobility

Skill:  Muscle Ups (transitions, false grip, chest to bar pull ups and ring dips)

         Double Unders

Conditioning 1.  6 minute EMOM

                         Odd minutes:      3-5 reps “Skin the Cat” (sub MU for advanced)

                         Even minutes:    25 DU’s

Conditioning 2.  15 minute AMRAP

                         -200m run

                         -10 Ball slams 30/20

                         -10 Burpees