WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

LAST WEEK OF STRICT MUSCLE UP WORK

Every minute on the minute for 6 rounds 

1-3 strict muscle ups (try adding weight) 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

*PUSH YOURSELF ON THIS TODAY. Add weight, try multiples or move to the next progression* 

Teams of 2: 

For time: 

30 clean & jerks 95/135

40 toes to bar 

150 partner wallballs 14/20 

40 toes to bar 

30 clean & jerks 95/135

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings