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Wednesday Warm Up 3 rounds 15 American KB 10 situps Mobility Skill Work: Inversions, 10 minutes Work on the same skill for 4 weeks. Beginners: Frog stand, tripod, Handstand holds ADV: 3-5 Handstand pushups: ring, parallets, or plates on the minute every minute for 10 minutes. Record reps Handstand walks, Shoulder touches, and HSPU's w/mats are also allowed WOD: 5 muscle ups ( sub strict pullups/dips (10/10) 50 double unders 4 muscle ups (sub strict pullups/dips 8/8) 40 double unders 3 muscle ups (sub strict pullups/dips 6/6) 30 double unders 2 muscle ups (sub strict pullups/dips 4/4) 20 double unders 1 muscle up (sub strict pullups dips 2/2/) 10 double unders 
Rodolfo and Phil on toes 2 bar
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