14 March 2022

OPEN 22.3

General warm up (2 rounds)

50 skips
8+8 lunge and reach
10 scapular pull ups
Specific warm up (2 rounds) 
 
10 ring rows
30s wrist stretch
10 BB thrusters
WOD warm up 
5 jumping pull ups
20 DU
5 thrusters (weight 1)
5 pull ups
20 DU 5 thrusters (weight 2)
5 Chest to bar pull ups
20 DU
5 thrusters (weight 3)
Workout
For time: (TC: 12 min)
21 Pull-ups
42 DU
21 Thrusters (weight 1)
18 chest-to-bar pull ups
36 DU
18 thrusters (weight 2)
15 bar muscle-ups
30 DU
15 Thrusters (weight 3)
Have fun!!! ?