WOD

Skills Day

Bar Muscle Up Progressions

2 sets of each –

Pull Up x 5 (1 strict, 1 kipping)

C2B Pull Up x 5 (1 strict, 1 kipping)

Box Bar Muscle Ups x 5

5 min EMOM:

6-10 Ring Dips

 

Conditioning: Anaerobic Threshold

Complete AFAP –

16 DB Snatch (25/15)

10 Burpees

200m Sprint

(3 sets, 4 mins rest between sets)

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