Strength WOD:
1-1-1-1-1
1 Clean (Squat) + 1 Front Squat
Conditioning WOD:
5 Rounds for time of:
25 Double-unders
5 Bar Muscle-ups
* Scale: 5 Strict Pull-ups each round
Results
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Want bar muscle-ups? Get strict pull-ups dialed in. Then get strict chest-to-bar pull-ups. Then develop a strong efficient kip and kipping pull-up. After having all three of those then grab one of your coaches and we will help teach you that bar muscle-up technique. Be patient and master the basics!
Strict Muscle-up Progression with David Durante – video [ipod] [mov] [HD mov]
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