The Wave

January 30, 2014

 

Mobility:

 

10 minutes

 

Skill:

 

12 minute Bar Muscle Up Wave

 

Min 1, complete 1 bar Muscle Up.

Min 2, complete 2 unbroken bar Muscle Ups.

Min 3, complete 3 unbroken bar Muscle Ups.

 

continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again. Continue for 12 minutes.

 

WOD:

 

4 RFT

 

5 push presses 155/115

10 pull-ups

15 box jumps 24/20

 

Strength:

 

10 min to find 3RM front squat

 

 

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