150123 Friday 0900

A. Progressive Model Double Unders

B. WOD
6 RFT
1 Muscle-Ups – Progression of the pullup.
4 Push Press 115/75 lbs
8 Burpees Over the Barbell
4 Push Press 115/75 lbs
1 Muscle-Up
Rest 60 seconds

Remember the burpees over the bar do not have to be fully extended. Just hop the bar. Push press will be through the hells coming up on the balls of your feet like we do in the clean/snatch! Prepare your pullup progression. If you can do strict pullups even one. Start with that and then go to your scale.

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