WOD Mon Nov 22

9-WEEK MOBILITY CHALLENGE: Week 4

Complete daily (Nov 22-28):

- 90/90 (complete 10 each side)

- Down Dog (complete 10)

Strength/Skill

Ring Muscle Ups
For Time:
60% of Max Ring Muscle-ups / Ring Row + Jumping Ring Dip
Rest 1 Minute
40% of Max Ring Muscle-ups / Ring Row + Jumping Ring Dip
Rest 1 Minute
20% of Max Ring Muscle-ups / Ring Row + Jumping Ring Dip

Work

“Good Grief”

For 5 cycles:
AMRAP in 3 mins of:
4 Devil Press @ 50/35
6 Toes-to-bars
24 Double-unders

Rest 1 Minute, continue where you left off in previous round

Home

3 Minute AMRAP, 1 Minute Rest, 5 Rounds:
4 Single DB Devil’s Press
6 Sit-ups
12 Jumping Jacks / Line Hops / Mountain Climbers