12/08/2020

SKILL

FOR QUALITY

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

WOD

10 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 Burpees to Plate

9 Kettlebell Swings RX (53/35) CFC1 (35/26)

*Movement Adjustments*...

BMU -- Athletes can sub for a Chest to Bar Pull-Up or Kipping Pull-Up. NO butterfly technique today! We want athletes to perform a movement that will carry over to the BMU. A Jumping Pull-Up/Chest-to-Bar/Muscle-Up can also be used. Some athletes can sub for Hips to Bar in place of the BMU so they have more opportunity to practice that skill.

Burpee to Plate -- If necessary eliminate the jump to plate, or sub for a Slam Ball or Jumping Slam Ball to add the jump element of the Burpee to Plate.

KB Swings -- Sub for just a Russian Swing or KB Deadlift. If the athlete cannot hinge have them modify to Glute Bridges.

(Avoid Squats because of the high volume of Squats yesterday)