8-2-18

Skill:
15 minutes building the components of a strict muscle up
Work strict pullups and strict dips, accumulate 30 reps of muscle up transition drills and or strict muscle ups 


WOD:
For time:
30 wallball shot 20/14# to 10/9’ 
Then:
20-15-10-5
Muscle snatch 75/55#
*30 double under to finish each round (30 seconds of work with jump rope)
Then finish with:
30 wallball shot 

L 2: 20/14# to 9/8’, 65/45#
L 1: 14/10# to 9/8’, 45/35#
 

JonMichael WeigelComment