12.15.17

WOD

Accessory

Muscle-up/Pull-up Progression

Beg: 5x5 strict pull-ups (w/ or w/o band)

Int: 5x7 strict pull-ups or BMU/MU progressions

Adv: 5x3-5 BMU or MU or L-sit Pull-ups

**All athletes can supplement movement based on their progression with pull-up**

Metcon

4 RFT

15 Pull-ups (RX+ 5 RMU/BMU; RMU on odd rounds, BMU on even rounds)

30 Ab-mat Sit-ups

2 Rope Climbs (SC: 4 Rope Pulls