Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, then: 2x: 5 light power snatch & 5 burpees over BB, rest 1 min, then, 1-3 bar muscle-ups/pull-ups/jumping PU, and 5 burpees over BB
10 BB power snatch (95/65) (RX 55+ 65/45) (SC 65/45) (SC 55+ 45/35)
12 bar facing burpees (All SC can step-over)
(see scoring sheets or CF Games website for all wt options)
3 min rest - then
3 rounds of:
10 Bar muscle-ups (RX 55+ C2B pull-ups) (SC COB pull-ups) (SC 55+ jumping C2B)
12 Bar facing burpees
Time cap: 12 minutes, including 3-minute rest period.
Today is the day you go for your first Bar Muscle-up or UN-assisted pull-up!
Post WOD ITP for 5, 6:30, 8:30 and Noon classes:
3-5 sets of Front squats
3-5 sets of GHD hip extensions
Break work up with active stretching / mobility during and then at end of work.