Bar Muscle Up | WOD 12.14.17

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Bar Muscle Up

Level 1
Take 12 minutes and focus on positions (hollow and arch) in the Kip Swing, practice pull-ups, and practice jumping bar muscle-ups.

Level 2
EMOM for 8 minutes:
3-5 Bar Muscle Ups

 

20 minutes for quality:

150′ Single Arm Farmers Carry, Moderate
30 second Supinated Grip Bar Hang
30 second Wall Facing HS Hold
12e Lateral Box Step-ups, High box

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