TUE 8/20/24 WOD

Warm Up - 10 PVC pass-throughs - 10 torso twists/direction - 10 leg swings/leg - 10 lateral leg swings/leg - 200-meter run - 10 PVC pass-throughs - 10 scap pull-ups - 10 ring rows - 10 scap push-ups - 10 push-ups - 200-meter run – Muscle up progression:  10 kip swings – 3 kip swings + 3 big kips – 5 kipping pull ups – 4 chest to bar pull ups – 1 climbing pull up drill – 2 min bar muscle up practice – Mini round:  200-meter run - 3 pull-ups - 2 chest-to-bar pull-ups - 1 bar muscle-up – Use workout variations

WOD

Every 3 Min
200-m run L2-same L1-100m
7 pull-ups L2-5 reps L1-7 ring rows
5 chest-to-bar pull-ups L2-3 C2B L1-5 jumping pull ups
3 bar muscle-ups L2-1 rep L1-3 jumping C2B pull ups

- Rest with remaining time –

5 Sets / Score is the slowest round

Post WOD - 1:00 banded shoulder stretch/arm or 2 min bar hang