11.01.22

PART A
Skill – Bar MU
wod
“Mount Vesuvius”
For time: L4
30 GHD Sit-ups
15 Bar Muscle-ups
20 GHD Sit-ups
10 Bar Muscle-ups
10 GHD Sit-ups
5 Bar Muscle-ups

For time: L3
30 Weighted Sit-ups
15 Burpee Chest-to-bar Pull-ups
20 Weighted Sit-ups
10 Burpee Chest-to-bar Pull-ups
10 Weighted Sit-ups
5 Burpee Chest-to-bar Pull-ups

Time domain: 7-11 mins
Time cap: 15 mins

PART B
Accessories
3 Sets
8-10 Bench Press
10-12 Dual DB Bent Over Rows
2-4 Dragon Flags or 4-4 one leg