Warm up and Mobility

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15

♀10-lb. ball to 9 ft.
♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.