FRIDAY

Strength Development:

Gym Bar Development

10 Minutes

·    Kipping/Butterfly

·    Bar Muscle-up Transitions

·    Bar Muscle-up practice

WOD

Complete the following in 22 Minutes

·   30 Bar Muscle-ups OR 60 Pull-ups

·   30 Box Jumps (RX 30”/24”)

·   100/80 calories OR 1 Mile run OR 300 Double-unders

However you wish to break it up