Pre:
10 min. MWOD (shoulders/hips)
10 min. Bar Gymnastics Warm-Up (Muscle-Up Progressions/Squats)
WOD:
5x2 Bar Muscle-Ups/ Overhead Squats
then...
3 Rounds for time:
50 Sumo Deadlift High Pull
7 Jumping Bar Muscle-Up (wrist even w/ bar at max reach)
Post:
10 min. L-Sit Progressions/Bottom of Squat
Matt: OHS felt about 60-70kg (Concrete Barbell)
15:10- SDHP w/ concrete barbell dont know exact weight, missed like 7 times on the Jumping MU in the 1st round but got better in the last two rounds.
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