Coached Classes
- First Class at 7:00a
- Second Class at 4:30p (OPEN)
- Last Class at 5:30p (OPEN)
Warm-up
3 Rounds:
- 250m Row
- 10 Passthroughs
- 10 Supermans
- 5 Push ups
- 5 Toes-2-Bar
Skills and Drills
Muscle Up Progressions and Practice
Click here: to see Bar Muscle Up Progression
Click here: to see Bar Up Progression Part 2
Muscle Up Scaling:
Scale the pull-ups to banded or ring rows as needed
WOD: 20 Minute AMRAP
- Run 800 Meters
- 30 “UNBROKEN” Kettlebell Swings (53/35)
*Every time you break the 30 Kettebell Swings (drop or rest on ground), you must do a 25ft BEAR CRAWL before finishing the 30 Kettlebell Swings
Click here: to see Demo BEAR CRAWL