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Monday, November 15, 2021

Skill:

Muscle-up Practice: 

5 Sets:

8 Banded Lat Straight Arm Pull Downs

4 Hips to Bar

Max Unbroken Bar Muscle Ups

Pull-up Practice: 

5 Sets: 

8 Banded Lat Pull-Downs

4 Pull-up Negatives (:03 Controlled Descent)

2 Weighted/Hardest Pull-up Option

WOD:

12 Minute AMRAP:

10 Burpee Box Jump Overs

50 Double Unders (75 Single Unders)

5 Squat Snatch

Rx+: 6 Burpee Box Jump Overs 30/24”, Double Unders, 135/85#

Rx: 10 Burpee Box Jump Overs 24/20”, 30 Double Unders, 115/70#

Intermediate: 20/12”, Single Unders, 75/55#

Beginner: 6 Burpee Box Step Overs 20/12”, 50 Single Unders, Barbell

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