Tuesday 20141118 Open Class

Posted: November 17, 2014 by ladygrape01 in Uncategorized

 

S/S/S:

Videos courtesy of nakathletics.

Kipping pull-up practice,

If you have kipping pull-ups,

then Bar Muscle Up Progression 1.

.

WOD:

3 RFT

250m row

10 push press at 115/75

Rest 3 minutes

3 RFT

3 bar muscle up

10 power clean at 115/75

 

Scaling Options:

Push press/power clean to weight

Each bar muscle up = 1 pull-up (c2b preferred) and 1 burpee

.

Xtra:

3 rounds

1 min max sit-ups

Rest 30 seconds

 

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