WOD 12/11

BAR MUSCLE UPS: WEEK 5:

Every 90 seconds x 6 Sets

Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up 

Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pullups, then complete 5 Push Ups on the ground. 

Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench) 

WORKOUT

“Pumpkin Spice Latte” (RX’d) 

AMRAP 8

2-4-6-8… 

Handstand Push Ups 

4-8-12-16… 

Pull-ups 

-rest 4:00- 

For Time 

“Erase your reps” (start where you left off and go in reverse)

MAYHEM AFFILIATE 

3-2-1…GO