Friday, Jan. 11, 2019
Running into the weekend!
011119 WOD
A. Warm-up: Coach’s choice
B. Skill: Bar Muscle-Ups
3 Minute EMOM
10 Kipping Swings
(Scale to Arch to Hollows)
Rest 1 Minute
Followed by…
3 Minute EMOM
Box Bar Muscle-Up x3-5
(Scale to jumping pull-ups)
Rest 1 Minute
Followed by…
Every 30 sec for 3 Minutes
1 Bar Muscle-Up or Banded BMU
(Scale to Pull-Ups + Dip)
Metcon:
15 Minute AMRAP
10 Burpee Bar Muscle-Ups
10 DB Front Squats @50’s/35’s
600m Run
*Sub Burpee C2B Pull-Ups for BMU.*
>>Modifications will be given
Cooldown:
Lat Smash with Roller x1:00 Per Side