WOD 5/11

BAR MUSCLE UPS: WEEK 4:

EMOM x 8 [30 seconds of MAX effort in each minute] 

Freedom: 

Even Minute: 30 seconds of max Bar Muscle Ups 

Odd Minute: 30 seconds of max Hollow Rocks 

Independence: 

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pullups, or Kipping Pull-ups 

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position 

Liberty: 

Even Minute: 30 seconds of max Ring Rows 

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

WORKOUT  

“Big Daddy” (RX’d) 

AMRAP 1:30 x 5 Sets

20/16 Calorie Bike 

Max Double Dumbbell Snatch 15/10

-Rest 2:30 between sets-

MAYHEM AFFILIATE 

3-2-1…GO