Friday 11/1/2013 WOD
Happy Novemeber Folks!
Warm up
3 sets of
10 Wall Balls
10 V ups
10 Burpees w Med ball
10 Hollow Rocks
Dynamic Stretches
Double Under Practice 5 mins
Strength/Skill
Muscle up Transition work
Or
3 MU EMOM for 8 Mins
Training (Met-Con)
“TABATA”
8 Rounds Each
20 secs AMRAP
10 secs rest
Double Unders
Toes To Bar
Air Squats
Score is your lowest round x 3
Scale options
Scale T2B with Knees to elbows
Sub with Single alt leg V-Ups
Double’s sub with Singles
2013 10 31
34,
Damn muscle ups!!!!!
Wod – 60 reps, still sweating
WOD 61 reps. Great ending to a great week! We all did the cash out – 1600 m row (so grateful we didn’t have 100 burpees today).