10.11.24

Metcon
7 min AMRAP
5 Wallballs @ 20/14
15 Double unders
Add 5 wallballs and 15 double unders each round.
CAP programming from 8/19/2024

Skill Development
10 min EMOM
O: :45 DBall hold @ 100/60
E: :30 Rig hang

Accessory
Inverted Rows 4x12
Ring Pull-ups 4x8