WOD | 19.12.2017

In WOD, WOD Amsterdam Buitenveldert by SabineWeijers

5 Rounds for Time
19 Chest To Bar Pull Ups
12 Box Jumps 30/24 inch
8 Squat Cleans 75/45kg

StrengthWOD | 19.12.2017
A> Practice: Review of Toe Nail spot. 10′ to practice this, focus on form, keep everything tight.
B> 10xMax Effort Transition
*Utilize the feet “if” needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done. A spotter can assist (as less as possible).
C> 7′ to train YOUR weakest part of the Muscle Up. False Grip Pull Ups, or Dips, or Transition or everything.