26 Jan WOD- Tuesday, Jan 27

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Skill Drills: Muscle-Up

2 rds (15 mins)
5 Swing Hip to Rings
5 Ring Supports
5 Kipping MU transition Drill

Skill: 8 EMOM of 1-5 reps:

Lv1-Strict Pull-ups/ Negatives
Lv2- Jumping MU
Lv3- Muscle up ring or bar

Strength: Bench Press

Wendler Week 3
% based on 90% of 1RM
x5 @ 75%
x3 @ 85%
xmr @ 95%

We are on the third week of the Wendler 5-3-1 strength cycle. Please take the time to read about it. The lifts will be the same each day. It is important to keep track of your numbers for this. If you do not know your 1 rep max of the lifts, then take some time at World Gym or Open Gym to find it!

Finisher:

Double Unders for time: 5 min CAP
Lv1: 50/75
Lv2: 100
Lv3: 300

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