MONTCLAIR | 12-21-2018 | WOD

STRENGTH/SKILL
Muscle-up transition practice

CONDITIONING
30 Burpees
30 Thrusters
30 Pull-ups (10 Muscle-ups)
30 Burpees

NOTES
SKILL
Muscle-Up Transition
Consistent work with this drill HELPS EVERYONE. It will help you get stronger for pull-ups and past sticking points in the muscle up.

CONDITIONING
This is a straight up SPRINT!
Choose a Thruster weight that you can mangage for 30 reps with no more than 1 break in reps.

The pull-ups will slow you down a little if you havent mastered the kip yet. AND THAT IS OKAY! We’d rather slow this part down, work through some strict pulls with the assitance of your coach, and then top you off with another 30 burpees.

GET AFTER THIS ONE!