7.14.17

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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)