305, A1A – 305 & A1A WOD

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Bar Muscle-ups (5x 1-5 reps)

Every two minutes practice bar muscle ups. Work on technique and progressions

on the opposing minute perform 10-20 hollow rocks


Pull yourself together maaaan (Time)

100/80 calorie row

100 Russian kb swings 70/53

50 box jump

50 toes to bar
The Reeeeeemix

so many folks were eager to break this up last week that we couldn’t help but give the people what they want……….

Break this up however you’d like, beat your time from last week!