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9/14/19 C19506

September 13, 2019

WU Coach Lead 0:00-10:00

 

SKILL: Bar Muscle Up 10:00-25:00

 

Beginner: No Pull-ups or Dips

3-4 Rounds

- 10 Assisted Pull-ups

- 10 Bench Dips

- :15 Bar Kipping

 

Intermitted: -10 Pull-ups and -10 Dips

3-4 Rounds

- 3-5 Weighted Pull-ups

- :15 Bar Kipping

- 3 Jumping Muscle Ups / 3 Explosive Hips to Bar

 

Advance: Bar Muscle Up

"EMOM 7"

2-3 Bar Muscle Ups

 

BATTLE 25:00-55:00

"Partner AMRAP 25"

- 800m Run (Together)

- 60 Burpee Box Jumps

- 40 DB Devil Press (50/35)

- 20 Strict Pull-ups

 

**Share All Reps!!!

 

 

 

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