OPEN WOD – 15.3 –

Durability

Straight Arm Banded Pulldown – 1 min AMRAP

Band Pull-aparts – 1 min AMRAP

Skill/Strength

Muscle Up Drills (fun stuff)

or

Muscle Up Specific Strength (False Grip & Ring Dips)

or

Pull-Ups Strength (Strict Reps, Negatives & Holds)

WOD

14 min AMRAP

7 Ring Muscle Ups

50 Wall Ball (20/15)

100 Double Unders

Athletes, we want you all moving quickly in this WOD. If you don’t have muscle ups, then please complete 7 kipping pull-ups and 7 push-ups. If you are lacking pull-ups strength, please focus on that during the Skill/Strength and not during the WOD. We are looking for athletes to complete their 7 pull-ups quickly so use a band.

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