Even: Muscle Up/CTB/Pull Up Progression
Odd: 8 KB Walking Lunge
Perfecting/improving the technique of Muscle Ups (ring or bar), CTB, Pull Up (kipping or strict), or progression. Not maximum sets. Dual Front Rack KB Lunge is skill practice for next week's WOD.
(2:00 On / 1:00 Off)
15 DB Snatch 50#/35#
15 Wall Ball 20#/14#
Max Effort Muscle Ups/Pull Ups
RX: Pull Ups
RX+: Muscle Ups
2:00 intervals aiming for athletes to complete 15/15 within 1:00-1:20. Remaining time to accumulate reps. Challenge yourself with higher skill movement for less reps rather than lower skill and higher reps
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.