Friday’s WOD

Warm-up:

EMOM 15, alternating:
a) Crawl 5 Steps Forward + 5 Steps Back + 5 Steps Left + 5 Steps Right
b) 10 Lying Leg Raise + Reach to Candlestick
c) 1:00 Jump Rope

Gymnastics:

10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

WOD:

For Time:
21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#
Alternate With
63-54-45-36-27-18-9 Double Under

TIMECAP: 12:00

Extra Work: Split Jerk 5×3