• Chris

Monday

COACHES WARM UP

JUSTA - 3

WOD

00:00 - 12:00min

Muscle up transition practice

OR

If you're already competent in Muscle ups complete:

1-3 Muscle ups E.M.O.M for 5 minutes

1 minute rest, Then at the 6 minute mark perform:

3 minutes of max repetition Muscle ups (Bar or Ring)

12:00 - 20:00min

1-4 Strict Pull ups Every 30 seconds

22:00 - 30:00min

A.M.R.A.P of:

3/6/9/12/etc...

Push ups

Box Jump Overs - 24/20"


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