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Friday 12.23.16 Workout of the Day

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Coach Rose

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Strength/Skill Work:

Chest to Bar Pull Ups/Bar Muscle Ups

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“Avalanche”
15 Min AMRAP:
12 Box Jumps S(Step Ups) RX(24/20) RTG(30/24)
8 Power Snatch S(95/65) RX(115/80) RTG(135/95)
4 Bar Muscle-ups S(8 Chest to Bar Pull Ups) RTG(6 Bar MU)

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WOD Tips:

-With the Open coming soon, we are going to spend some time today practicing the chest to bar pull up and bar muscle ups.

-For the AMRAP, challenge yourself to the higher box if you can do it consistently for a few rounds.  The power snatch should be at a moderate weight, where you will likely start with sets of 4 and 4, and maybe move to singles in the later rounds.

-For the bar muscle ups in the workout, pick a number of reps that you can do in 1-2 sets.  Its good to practice these, but you don’t want to get stuck on these and spend more time resting than working.  If you don’t have muscle ups, you will work on chest to bar pull ups or regular pull ups.