WOD for Tuesday, July 7:

SKILL:


Bar muscle up progressions


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

  • strict toes to bar

  • hip to bar/bar muscle up

  • forward roll to hang (only applicable to BMU)

Then, 4 round alternating EMOM

  • Double Unders (30-50 reps)

  • Muscle up progression

A) 6-10 knee raises + tempo

B) 2-5 jumping BMU

C) 2-5 BMU

  • Supine Chinese Plank (Scale w/ Glute Bridge)


METCON:

7 minute AMRAP

  • 9 Dumbbell Deadlift 35/50#(25/40#)

  • Hang Power Cleans

  • 3 Strict Chin Ups


So...that’s how it’s done.


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