Muscle-Up

Aquecimento: 5' Jump Rope + 3x(30'' Handstand Hold + 20 Sit-ups Butterfly + 10 Broad Jumps)

Força: Power Clean 5x3

WOD

Menor tempo possível:

25 GHD Sit-Ups
1 Muscle-Up

20 GHD Sit-Ups
2 Muscle-Up15 GHD Sit-Ups
3 Muscle-Up10 GHD Sit-Ups
4 Muscle-Up5 GHD Sit-Ups
5 Muscle-Up

Adaptações: GHD Sit-Ups por Sit-ups / 1 Muscle-up = 4 Pull-ups + 4 Dips

" Push Yourself Beyond Limits "