Mups

Posted: 10/25/2016 in Uncategorized
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Warm-up

Run 800m

10 Kip swings on bar

:10 count bottom and top dip hold

15 ring rows

10 push-ups

Strength

Every 1:15 for 6 rounds

4 Bench Press

(1 second pause on chest)

WOD

“Death by muscle ups”

EMOTM (time cap 10 minutes)

1 muscle up the first minute

2 the second

3 the third…. ETC

(at the 12 minute mark, run 800m for time)

*Sub burpee pull ups for muscle ups

Extra 

3×10 single arm KB row

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