WOD Friday September 7th

Warm up: Dead hang on pull up bar – in and out of active shoulder position, kipping motion without pulling

1. Every 90 seconds for 6 sets:

Right # of muscle ups (Or muscle up work, jumping or banded muscle ups, kipping chest to bars/Ring Pull ups + dips, kipping/strict pull ups + dips)

2. Every 3 minutes for 6 Rounds:

12 / 10 Calorie Row or Bike

9 Wallballs

6 Burpees

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