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Part 1:
Barbell Weighted Step Ups
4 – 4 – 4
Part 2:
Open Prep
Pick a Skill —
Toes to Bar
Muscle Up
Chest to Bar Pullup
Perform 5-10 Reps EMOM
5min
DB Weighted Step Ups
4 – 4 – 4
Part 2:
Open Prep
Pick a Skill —
Pullup
Handstand Hold (45sec)
Toes to Bar
Perform 5-10 Reps EMOM
5min
We programmed Barbell Step Ups last November, and we liked them so much back then, that we have brought them back this month! If this movement is new to some of you, use kettlebells instead of Barbells and use a lower Box. We also left some time at the end for you to practise your weaknesses to get ready for the Open.
Scoring
Score all loads on the Weighted Step Ups.
WOD Goal
These will most likely be a new movement for most people, so we’ll a little time working up to your starting weight while getting comfortable with the movement.
Beyond RXD
10 Rounds for time:
10 calories Assualt Bike
4 Bar muscle ups
NOTE: Goal is to keep the muscle ups unbroken. 8-10 rounds is the score to shoot for.
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