250812
- RX -
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)
- INTERMEDIATE -
10 rounds for time of:
3 chest-to-bar pull-ups
4 box jumps (20/24 in)
- BEGINNER -
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups (10/10 in)
- Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.
- MASTERS 55+ -
10 rounds for time of:
3 chest-to-bar pull-ups
3 strict ring dips
4 box jumps (24/30)
- If able to perform a muscle-up, substitute 1-3 ring muscle-ups in place of the pull-ups and dips.
Post-workout
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
