10AMRAP (for Quality): PICK ONE
2x Muscle Ups
1x Ring Dip
4x Kip Swings
3x Kip Swings (Knees Up + Press Down) – Don’t Pull Early
2x Pull Ups (Push Away from the Bar)
Everyone should start at the beginning of the progression. Work to the point you cannot compete the progression & focus on that portion. If you are advanced at kipping & muscle ups, try to go unbroken on the steps, but perform perfect movement.
343x Sandbag Weighted Step Ups (45#-24″/35#/20″)
ADVANCED: Wear a Weight Vest in addition to the Sandbag.
343 Step Ups for the 343 Firefighters that lost their lives on 9/11.
WOD from Coach Missy.