WARM-UP

 
WOD: 

1. EMOM12                                      
Odd: 3-6 Squat Therapy                      
Even: 3-6 Muscle Ups/CTB/Pull ups      

2. Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet                  
Scaled:                                          
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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