Friday 09/01/2023
/Skill Work
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
WOD
"Brand and Andy"
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats 135#/95#
Partner 2: 6 Box Jumps 30"/24"
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
