Strength
Weighted Strict Pull-ups (Close Grip) – 3x Max Effort
—Use a weight or band that will limit you to 8-12 reps
Conditioning
12 Min AMRAP
40 Bar Facing Burpees
20 OHS 120/85lb
10 Ring Muscle-ups
—Rest 5 minutes
30 Slam Balls For Time 50/35lb
WOD Notes: You may scale OHS to front squats (55% 1RM) or go super light on the OHS. Scaling for ring muscle-ups are 20 pull-ups each round.
***Congrats to Seth Levine & Nina Brascetta for joining the Muscle-Up Club! Who will be next?