Alan and Aden, Partners in Uptown Throw Down 2.0
Mobility and dynamic warm up
Get the body ready!
WOD
14.4 open: Complete as many reps in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups
WOD Modified and Masters 55+
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/10 lb. to 9-foot target
30 cleans, 115/65 lb.
20 muscle-ups*
*Sub 20 wall walks for 20 MU
Personnel programming
Skill and drill your weaknesses
