Monday 8.10.15 – Muscle Up with Helen

 In W.O.D.

Strength:  Barbell Row 5-5-5-5-5

Try to add 5-10# each set from 7.13.15

WOD:  “Helen + Muscle Ups”
3 rounds:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups*

Coaching Tips:  A challenge really:  For those with Muscle Ups, start each set of pull ups with 1 set of max rep muscle ups (ring or bar). Then complete the rest of the 12 reps at the pull up bar.  (example:  3 muscle ups in one set, then complete that round with 9 pull ups and move on)
– For those still working on it muscle ups, do the same with a max set of chest to bar pull ups.


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