Wed, January 14, 2014

A. Advanced: AMRAP kipping bar muscle ups in either 60 sec or 120 sec. If you are stringing 4-5 reps in a row, go on a 60 sec clock.
Rest 2 minutes. 

Beginner: Toes to Bar Practice - x 10 attempts x 4 sets; rest 90 sec.

B. Every 60 sec, do 10 kipping pull ups until you hit 75 burpees. see Oct 7, April 14, May 27, Sept 1, 2014
Coaches: you must have 10 unbroken kipping pull ups to do prescribed.

10 minutes is the cut off.  

Beginners: do 5 ring rows (pick one of the progressions). Reduce burpees. 


Rest 5 minutes.

C. 4 Rounds for Time:
Power Snatch x 15 65/95 lbs
Shoulder taps x 40