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WOD Wednesday 2nd Sept

1) BAR MUSCLE UP WARM-UP Drills

- Shut the shoulder

- Kip Swing

- Negatives

- High C2B Singles

- Transition Drills


2) FOR TIME:

10-8-6-4-2

Bar Muscle Up (scale to 5-4-3-2-1 BMU OR 2 cal bike/rower per BMU)

C2B Pullup (pull-up, jumping pull-up)

Pull-Up (ring pull)

after each 10-10-10, 8-8-8 etc do 10 burpee box jump overs 24/20"


PLUS: EMOM 10 Empty Bar Press 20/15kg (must be able to do 10 unbroken. Scale to push press if needed, scale to 10kg bar if needed.)









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