S/S/S:

OHS

5X5

Increase weight ea set

Compare to 29Sept

WOD:

10 Min AMRAP:

2 Bar or Ring Muscle ups

4 HSPU

6 Burpee Box Jumps (30/24)

On the HSPUs, if you have a mat under your head, please put a 25# on both sides of the mat so you are even with the mat.  We are going to break away from calling doing HSPUs on an ab mat with nothing under your hands RX’d.  Need even surfaces.

Scaling Options:

MUs -> 3 pullups and 3 ring dips for every 1 MU ->3 ring rows+3 ring dips

HSPU-> Pike Push Up off box

BBJ –  height as needed(make it higher than used in normal BJ WODs)

Cool Down:

Heel cord mash x 2 min per side

Banded shoulder distraction x 2 min per side