WoD: "Float Like A Butterfly"

Complete As Many REPS As Possible in 14 Minutes

of:

7 - 6 - 5 - 4 - 3 - 2 - 1

Muscle-up

*20 metre walking lunge after each set

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• Super tricky gymnastics couplet today. The volume on that muscle-up is aggressive at the start to help promote development & capacity in linking muscle-ups. Remember that this is a 14 minute workout. You don't need to race your way through from the start to get a great dose response. You just need to remain as efficient as possible.
• YOU get to choose which muscle-up you want to work on today.
• Don't underestimate those lunges either. They aren't the patsy of there workout. They WILL soon mount up on us!
• Overall goal today is to get through the 7-1 sequence and dive into the second round.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your number of REPS to your Beyond The Whiteboard account.