Wednesday 7/230/2014

Skill: Bar Muscle Ups/Bar Muscle Up Progressions

5×3 (If you do not have kipping pull ups you will be working on pull up progressions)

WOD: 12 Minute AMRAP

-3 Bar Muscle ups
-6 Burpees
-9 Box Jumps (24/20)

**The scale for bar muscle ups will be 6 chest to bar pull ups or 6 kipping pull ups if you can’t perform chest to bar pull ups.