FRI 9/8/23 WOD

Warm Up - 2 sets:  5 inchworms - 10 push-ups - :20 hollow hold - 1 set:  :20 pike handstand hold (box or floor) - :10 partial wall walk hold - :10 stomach-to-wall handstand hold - :10 back-to-wall handstand hold - EMOM 8:  :10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.

Bar Muscle up warm up – Set bar height at hip – grip width – foot placement – starting position – execution - 3 sets:  3 low bar muscle-up turnovers – Rest while partners work – Then – 5 kip swings – 5 kipping pull ups – 2 x climbing pull up drill – 2 x 1 bar muscle up – Burpee Box jump – 3 burpee box step-ups – 3 burpee box jumps, slow – 3 burpee box jumps, fast – Mini round - 6 burpee box jumps - 2 bar muscle-ups –

WOD - Max bar muscle-ups

LEVEL 3: 
– Perform 6 burpee box jumps L3-24/20” at the start of each minute including the start of the workout.

LEVEL 2:

Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

LEVEL 1:

AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step

Post WOD - 1:00 child’s pose- 1:00 alternating scorpion stretch