a) WARM UP:
3 Rounds
Then, grab a bar and warm up the back squat |
b) STRENGTH:
BACK SQUAT + BAR MU: E2MOM x 5 Rounds: 2 Back Squats + “X” Bar Muscle-Ups + 2 Back Squats
Level 3 – 4 Bar Muscle-Ups (for those with 8+ Bar MU, unbroken) Level 2 – 3 Bar Muscle-Ups (for those with 6+ Bar MU, unbroken) Level 1 – 1-2 Bar Muscle-Ups **If we are training towards our first bar muscle-up, complete these as 4 C2B Pull-Ups OR 4 jumping bar muscle ups per round, banded as required. |
c) WOD:
** to an 8” target above reach
d) FINISHER: Every 30 seconds x 7 mins (14 rounds):
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e) POST-WOD RECOVERY:
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