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1/7/2020

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Skill:

Bar Muscle up/Strict Pull Work

  • Straight arm band/cable pull down
  • 15 Shotguns + 30 sec Hollow Hold
  • 20-30 sec Chin Over Bar Hold
  • Bar Taps
  • Hips to Bar
  • Banded Transition Drill
  • Banded Bar Muscle up

Conditioning: 

Partner WOD – 20 min AMRAP:

Alternate between rounds of:

  • 30 Double Unders
  • 10 DB Snatch
  • # Bar Muscle ups or 5 Burpee Pull ups

And

  • 30 Double Unders
  • 10 Single Arm DB Hang Clean & Jerks (5/arm)
  • 10 Toes to Bar/Hanging Knee Raise/Sit ups

Alternate rounds