Time Cap: 10:00
40 Bar-Facing Burpees
30 Overhead Squats 95lbs/65lbs
20 Bar Muscle Ups
WODprep Strategy Top Tips
*Can scale to a number of muscles ups you can do in no more than 3 sets each round.
The goal here is to keep the muscle ups in big chunks close to UB. You’re going to be pretty burned out from the bar facing burpees and overhead squats, particularly your core will have taken a beating.
This is a great test to see how your training is going as it’ll bring out any weaknesses you may have. When you hit your next local competition, these are the workouts you will thank. They prepare you for what’s to come, especially when you need to dig deep into the pain cave.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
Check out our awesome content below:
FREE BMU MINI COURSE: wodprep.com/bar-muscle-ups/
8 WEEK BMU COURSE (GUARANTEED RESULTS): wodprep.com/bar-muscle-up-mastery-open-1/
CROSSFIT GEAR I USE (grips etc): https://bit.ly/3FGuJKn
WODPREP ACADEMY: wodprep.com/wodprep-academy/
BEST DAILY PROGRAMMING FOR MASTERS: wodprep.com/wodprep-masters/
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