The Workout of the Day is:
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 2-4 reps (Scale to Chest to bar pull ups and ring dips, or MU progression)
B. CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120/90 lb Overhead Squat x 30 reps
Muscle-Ups x 10 reps
Immediately following the 10 minutes . . .
For max reps: 2 minutes of Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20/14 lb)