THURSDAY WOD

SKILL

Bar Muscle-ups (5-10 minutes of play)

Time to get that first Bar Muscle Up!

Bar Kip + Hips to Bar Kip (4×3)

1 Bar Kip + 1 Hips to Bar Kip = 1 rep

If you cannot get a BMU.

EDURANCE

AMRAP 1

Bar Muscle Ups

Scaling:

Jumping Bar MU/Low Bar MU Transitions

-Make sure you dip out at the top.

METCON

FT:

12 Bar MU

400m Run

9 Bar MU

200m Run

6 Bar MU

Beginner

12 Jumping Bar MU/Low Bar MU Transitions

400m Run

9 Jumping Bar MU/Low Bar MU Transitions

200m Run

6 Jumping Bar MU/Low Bar MU Transitions