7.14.17
WOD
Accessory
Muscle-up/Pull-up Progression
Beg: 5x5 strict pull-ups (w/ or w/o band)
Int: 5x7-10 strict pull-ups or BMU/MU progressions
Adv: 5x3-5 BMU or MU
Metcon
15 min AMRAP
15 Pull-ups (RX+ every even round: 6 BMU or 15 C2B)
30 Double-unders (SC: 20 DUs or 2/1 singles)
15 SDHP @ 95/65
30 Double-unders (SC: 20 DUs or 2/1 singles)