Conditioning
For Time
10 Ring Muscle-ups
50 Burpees
10 Ring Muscle-ups
50 KB Swings 70/53lb
10 Ring Muscle-ups
50 Cal Row
WOD Notes: Scaling for MU include: Advanced: Scale reps or 7-10 Banded Bar MU, Intermediate: 10-15 Strict PU/10-15 Ring Dips (banded)/Push-ups, Novice – 20 Slam Balls 50/35lb. Advanced/Intermediate are for those athletes who are close to getting a Muscle-Up. If you are close to a MU and want progressions ask one of the coaches. Sundays are also good days to come in to practice them. A prerequisite is having at least 5-7 strict pull-ups & Ring Dips. The 2015 CF Games Open is rapidly approaching and you bet MU will be one of the required movements!
Announcements
1) “Whole 30 Challenge Meeting” – Today @ 11:15am
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.
