Wednesday August 8th

Bring your running shoes…..
It’s NOT a 5k-

Warm up-
Run 6×200
2 Minutes of hurdler stretch per leg
2 minutes of Couch stretch

1 Mile Run Time Trial

There will be time left at the end of class after the wod. Coaches will take you through the proper progressions to help you get your pull ups or muscle ups.

Wod- Option 1- (option 2 at the bottom of the page)

For time:
30 muscle-ups
Scroll for scaling options.

Scaling 1- 30 Bar Muscle ups for time.

CrossFit WOD 180203 Tips With Rory McKernan
The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent


If you don’t want to do the above version or scaling do this
Wod option 2
17 Minutes
5 pull ups
10 Push ups
15 squats