Hero WOD “Dunn” (Kielin Dunn)
19 Min AMRAP
Complete as many rounds as possible of:
3 muscle-ups (Rx=Bar or rings, Scale=low-ring transitions)
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (Rx/Scale=24/20)
Tips: Beginner athletes should experiment with the muscle-up transition during warm up. Move the feet closer to the rings to decrease the difficulty. Find a position that allows you to complete 5 unbroken reps with excellent technique, but with some challenge to the upper body. For the burpee box jump-overs, reduce the height further or consider jumping over a low object like a parallette if unable to jump over the box completely.