14 Dec WOD-Sunday, Dec. 15

Skill Work:

Muscle Up (bar and ring)

Suggested progressions:
Knees to feet
Belly to bar pull-ups
Banded transitions
Ring kips

WOD:

6 Rounds for reps:
4 min AMRAP, then 1 min rest:
1 MU (bar or ring, athlete’s choice)
3 DL @ 80% 1RM
6 Candlestick Burpees

Note: This is a 30 Minute WOD, 4 Minutes of work, 1 Minute Rest. Six Rounds.

Sub’s:
2 Burpee C2B Pull Ups = 1 Muscle Up, OR
3 Burpee Pull Ups = 1 Muscle Up

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