Main – WOD
(No Measure)
Muscle up progressions:
– Ring dip stabilization
– Ring dip eccentrics/jumping
– Muscle up progressions from mat. Then accumulate…
Rx =
10 Muscle up progressions
Rx+ =
10 Muscle-ups
Power Couple (Time)
3 RFT:
60 Dubs (120 Singles)
45 Overhead Lunges
30 Box Jumps/Step-ups
15 Bar Facing Burpees
30 Box Jumps/Step-ups
45 Overhead Lunges
60 Dubs
Rx=
45#/25#
24”/20”
Time Cap = 25:00
*Ideally 2 people per team. Partner #1 works while partner #2 rests. They continue alternating as needed throughout the workout. If there is a team of 1 then they will complete 3 rounds for time but each round will stop after the set of bar facing burpees
Cash Out
Banded lunges (band around chest and running parallel with floor):
20 reps with each leg forwards and backwards (80 reps total)
Rx =
Green/blue band
