Friday’s WOD - 11/3/2017


Skill: Bar Muscle up / Jumping Pull up Progression 3x 5-10 - Jumping C2B Pull up / Jumping Pull up 3x 3-5 - Bar Muscle up / C2B Pull up / Pull up Strength: Push Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 4x2@85% 1x2+AMRAP@85%

WOD: 4RFT - 16 min CAP 32 Double Unders 8 Shoulder to Overhead @60-70% / 4-6 UB Reps 4 Bar Muscle-ups / C2B Pull-up / Pull-ups / Jumping Pull-up variation 


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