The workout for 7/21/17 is...                                      

  • By Leslie Friedman
  • 22 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/21 is...

15-20 min Bar Muscle Up Technique Work. Choose one:
A. 3x5 Bar Muscle Ups. Goal is to link the 5 reps (or as many as you can). Rest 3 min between. Each round for time.
B. 3x5. Banded or Jumping Bar Muscle Ups
C. 3x8 Kipping Hip to Bar Swings

3 rounds: 2 minutes for max reps:
- 2 Bar Muscle Ups (mod: strict false grip chest to ring pull ups OR banded chest to bar strict pull ups)
- 5 Power Snatch (135/95)
- Max Double Unders in remaining time (mod: speed steps)
Rest 2 minutes between rounds

Then 3 Rounds for time:
- 2 Bar Muscle Ups
- 5 Power Snatch (135/95)
- 35 Double Under
(8 minute cap)

You will have 2 scores: total double under from the 3x 2 min rounds, then a time for the 3 rounds.

Accessory Work:
- 25 total plate/banded overhead squats for quality.

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