Midnight Mau
Strength:
Alt. EMOM X 16
7 DB Shrugs, 2 sec hold at the top
30 Hollow Rocks
Max Active Hang
10 Tempo Dumbbell Lateral Squats
Start in 1/2 squat stance and stay there for the duration of the movement, your butt should stay level from one side to the other, 2 seconds in each direction. Try to get your knee over your toe on each side, with a brief pause at the end of the rep.
WOD: “Final Destination”
3 RFT:
30 Box Jump Overs (24”/20”)
20 DB Deadlifts (100/70)
10 DB Box Step Overs (100/70 & 24”/20”)
Max reps of Ring Muscle Ups/hardest pulling motion
-12 min cap-
RX: If you finish wod in time cap with wod movements performed to standards you get RX no matter what gymnastic movement you do for max reps.
If you finish and get 1 rep your score is reps. If not, your score is cap + X reps remaining
