WOD 12.27.24

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A. Alternating EMOM x 8 Minutes (8 Rounds)

RX:
Minute 1 | 4-6 Bar Muscle-up
Minute 2 | :30s Hollow Hold

Intermediate
Minute 1 | 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Minute 2 | : :30s Hollow Hold

Foundations:
Minute 1 | 10-12 Ring Row
Minute 2 | :30s Hollow Hold

B. For Max Reps

4 x 3:00 AMRAP

400M run
Max Rep Bar Muscle-up In Remaining Time
– Rest 1:00 Between AMRAPs.