Skill:
Bar Muscle up / Jumping Pull up Progression
Strength:
Back Squat
**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.
4x5@75%ww
WOD:
10 min AMRAP:
200m Sprint
1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping C2B Pull-up / Jumping Pull-up…(Rd. 1)
200m Sprint
2 Bar Muscle ups…(Rd. 2)
200m Sprint
3 Bar Muscle ups and so on until time expires…(Rd. 3)
**Repeat from May 16, 2017**
Accessory Work:
8RFT:
9 GHDs/Ab-mat Sit-ups
12 Wall-balls @ 20/14