Skill: On a 10:00 Running Clock…
Muscle-Up Development
Can you do 7 (men)/5 (women) strict pull-up reps in a row without coming down off of the bar? If ‘no’ you will follow the beginner track today. If yes, you will follow the intermediate/advance track.
Beginner: Transition Drills
Intermediate: High Ring Drills
Advanced: Multiple Reps or Strict Work
WOD: 15 M AMRAP
20 SDHP (75/55)
15 WB (20/14)
10 Ring Dips
