thunder thighs & boulder shoulders week 13 day 4
pull up/muscle up progressions
3 sets : emom
- odd : tempo pull up (3/3/3) or tempo negative (as slow as possible)
- even : 3 x (1 scap pull up + 3 kips)
10-min “play” – choose 2 progressions to work on (listed on board)
9/11 Tribute WOD
3 rounds (25-min)
- 9 bar muscle ups
- 11 thrusters (135/95)
cash out : 2001m run or row
scaling :
- banded/jumping bar muscle
- kipping chest to bar/pull ups
- 3 x (3 strict banded pull up + 3 push up)
