Tuesday

Part A
Strength Development:
Strict Bar Muscle-ups
10 minutes

• Working on technique
• Core strength
• Arm strength
• Transitions

Part B
WOD
Endurance wear 10/5 kg vests

For time:
21 – 15 – 9
21:
• Sit-ups
• 800 meter run
• Knee-raises
• 40 double-unders

15:
• Ball-slams (10/6 kg)
• 800 meter run
• Chest-to-bar pull-ups
• 40 double-unders

9:
• Dead-ball ground-to-shoulder (55/35 kg)
• 800 meter run
• Bar muscle-ups/ box bar muscle-ups
• 40 double-unders