FullSizeRender 23Noon class showing off their lunges and barbell work.  40 reps of so many exercises = nasty, spicy WOD! Great effort to all today. Tomorrow we play with a different bar; the pull up bar for bar muscle ups.

Workout of the Day

4x: 20 cal row 10 DL 205/135# 5 bar muscle-ups

Don't have bar muscle ups?  We'll figure something out for you that equals as a stimulus.

Here is a long, but thorough, video with a lot of progressions and technical points.  I've posted this before, and I'll post it again.