WOD:
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)
Intended Stimulus: 8-12 Minutes
Intermediate:
10 rounds for time of:
3 chest-to-bar pull-ups
4 box jumps (20/24 in)
Beginner:
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups (10/10 in)
– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.
Home Workout:
10 rounds for time of:
3 double-dumbbell devils presses (35/50 lb)
4 object jumps (20/24 in)
– Jump over or onto the object.
Movement scaling options:
Muscle ups: Reps, chest-to-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Box jumps: Height, step-ups
Post-Workout Skill Work:
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips