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Tuesday Warm up: 6 x 50m strides with 2 push-ups after each Mobility Strength/Skill: Pull-ups/Dips Beg - 3 x 5 partner assisted pull-ups + box/bar dips Int - 3 x 6 partner assisted pull-ups + box/bar dips Adv - 3 x 8 strict pull-ups and ring dips WOD: 4 min AMRAP: 10 burpees 30 DUs(2 x 1 singles) Rest 2 min 4 min AMRAP: 20 KB swings (1.5/1pd) 30 DUs (2 x 1 singles) Rest 4 min 800m TT [20 min time-cap; scale accordingly] Muscle Up Progression Comments are closed.
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