WOD for Thursday 241121

DINKUS AND DOOFUS

3 rounds for time:

50 double-unders

40 sit-ups

30 push-ups

20 single-leg squats

STRENGTH

- 8-minute EMOM:

Rx:

Even Minute: 4-6 Bar Muscle Ups

Odd Minute: 30-second Hollow Hold

Scale 1:

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 20-second Hollow Hold in Tuck Position

scale 2:

Even MInute: 9-12 Ring Rows

Odd Minute: 30 seconds of Sit Ups