Belly Up to the Bar

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning:

AMRAP (As Many Rounds As Possible) in 10 Minutes of:

5 Bar Muscle-ups
10 Thrusters (135#/95#) 

* Sub 5 Ring Muscle-ups or 5 Chest-to-Bar Pull-ups

Results

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Congrats to Saer for completing his first WOD with Bar Muscle-ups (that he just learned last week):

The bar muscle-up is a strong chest-to-bar pull-up that finishes with the belly over the bar and the elbows out to finish with a press out of the dip over the bar. Fast elbows and a strong kip greatly assist the speed and efficiency of the movement.

Movement Demo – The Bar Muscle Up Rogue Fitness