WOD 12.16.24

Every 1:30 x 9:00 (6 Rounds)

RX:
5 Bar Muscle-up + 1 Dip At Top After Bar Muscle-up

Intermediate:
5 Pull-up + 5 Push-up

Foundations:
10 Ring Row + 5 Push-up

At 0:00 Mark, Perform…
3 Rounds
25 Wall Ball 20/14#, 10/9′
100M Run

Rest Until 9:00 Mark, Then Perform…
3 Rounds
100M Run
50′ Double DB Front Rack Walking Lunge 50/35#

Rest Until 18:00 Mark, Then Perform
100M Run
25 Wall Ball 20/14#, 10/9′
100′ Double DB Front Rack Walking Lunge 50/35#
25 Wall Ball
100M Run