2020-11-03 WOD


Today we’ll spend time working on some skills. Depending on your goals, you can choose to continue with the Pull-up strength or practice Muscle up transitions. Either way, we’ll get plenty of pulling work to build strong, stable shoulders. We finish the day with a couplet of jump rope and sit-ups. We’ll be looking for a max of 90 seconds on each movement before reducing repetitions in order to keep us moving quickly between them.



  • Forearm mash x 60s each side

  • Lat roll x 60s each side

  • Down Dog with calf stretch x 60s

  • Banded shoulder distraction x 60s each

Activation x 3-5 rounds

  • 10 Scap Pull-ups

  • 10 Knee raises

  • 10 Jumping jacks


Muscle Ups & Pull-ups

  • Pull-up work - 3x5 + Amrap

  • Muscle Ups - False grip and transitions


Amrap 10:

100 DUs

30 Sit-ups


Calf stretch


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4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969


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