WOD 11/18/2020

Achieve

Part A.

12:00 EMOM

:40 Bar Muscle Up or Knee to Elbow Kip Practice

:40 Double Under practice or Warmup

:40 V-ups

Part B.

15:00 AMRAP

35 DU’s

5 Bar Muscle-ups

10 Knees to Elbow

10 Hand Release Push-ups

If you don’t Have Bar MU’s, sub is 8 pull-ups + 8 Box Dips. Scale KTE with High knees

(Score is Rounds +Reps)

Fit

Part A.

12:00 EMOM

:40 Bar Muscle Up or Knee to Elbow Kip Practice

:40 Double Under practice or Warmup

:40 V-ups

Part B.

15:00 AMRAP

105 Singles

12 Burpees

10 High Knees

10 Push-ups