WOD:
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Intermediate:
5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Beginner:
5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Home Workout:
5 x 2:00 rounds:
6 shuttle runs
Max wall walks
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Shuttle runs: Reps, remove floor touch, max-calories on any machine
BMU: Reps, jumping bar muscle-ups, jumping chest-to-bar pull-ups, foot-assisted pull-ups and/or dips
Post-Workout Skill Work:
Accumulate:
3:00 hanging L-sit