Open Prep WOD and Video for 11/29/16November 29, 2016
I did this Monday after the end of 6pm. 20 Muscleups in 4:18 Sets of 5-3-3-2-1-1-2-1-1-1.
Tuesday- Warmup – 50 wallballs at medium intensity. High Skill Pull Test– 20 Minutes: either A) 20 Ring Muscleups for time or B) 10 Minutes RMU drills (see video) then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups – 3x Max Effort Strict Pullups. If you did Pullups – 3 x 10 Barbell Chinese Row. Shoulder prehab- 2 x 20 Banded Scapular Retraction. 2 x 20 Resisted External Rotation.
Muscleup drills below