13.2 has been Announced

WOD

Fitness / Performance

Mobility
5 Min Barbell Shoulder Internal Rotation Smash
5 Min Barbell Shoulder OH Smash
5 Posterior Chain Floss
5 Min Athlete’s Choice

Conditioning
EMOM for 5 Min:
5 Burpees
20 Double Unders
*Record total number of DU

Rest 1 Min then Repeat

Competition

Recovery Day

Mobility
5 Min Barbell Shoulder Internal Rotation Smash
5 Min Barbell Shoulder OH Smash
5 Posterior Chain Floss
5 Min Athlete’s Choice

Conditioning
Four Rounds for time:
500M Row
Rest 1 Min
20 UB Double Unders – Unbroken, if you miss before reaching 20, start over.
Rest 1 Min

Skill
15 Minutes of alternating MuscleUp & Handstand Walk Practice