190906 - FYF - Comptrain WOD "Napalm"

? of the DAY - Weekend Plans?

WARM UP - 400m run w/ light med ball
Then 2 Rounds of:
10 Walking Med Ball Twisting Lunges
10 Med Ball Drinking Birds
10 Burpees

MOBILITY - Couch Stretch
Door Jam Stretches (Chest/External/Ankle)

COACH PREP -
Set up pull-up spots (do 10) and warm up to muscle ups
(1 muscle up = 2 pull ups)
EB Deadlift prep ——> work up to WOD weight
Practice wallballs

WOD - “Napalm”
2 Rounds for Time (20 min. time cap)
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20 lb)