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WOD for Friday, July 24:

SKILL

Bar Muscle Up Skill Progression


Complete 4-5 sets of 2-3 reps of:

  • Strict Toes to Bar

  • Hip to bar/ Bar muscle up

  • Forward Roll to hang


Then: 4 round EMOM


  • Double unders

  • Muscle Up progression

1) 6-10 Knee raises (5 count tempo)

2) 2-5 jumping bar muscle ups

3) 2-5 bar muscle ups

  • Supine Chinese plank (scale to flute bridge)


MetCon:

6 minute AMRAP

  • 12 pull-ups

  • 8 DB Devil press (35/50) (50+ 25/40)


Oh. It was right...and Thank Goodness!! 😁


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