January 12, 2017

Posted by on Jan 11, 2017 in WOD's | Comments Off

MU and Pullup Progression (Choose only one.)
1) 3×8 Hollow to Arch on Rig
     3 Min EMOM 8 Strict Chinup hold with      chest to Bar
     3 x 8 hips to bar
2) 3×5 Banded Muscle ups High Rings.          Low Ring is scale. Maintain False.              Grip.
     3×5 Sternum to Ring Pullups.
     (maintain false grip)
     3×10 Ring Dips
3) 10 min EMOM 4 MU or 5 Bar MU
Then 
Partner 21-15-9 S20 135/95, Cal Row
****partner1 s20 21 times, partner 2 s20 21 times. partner 1 rows 15 cal, partner 2 rows 15 cal Partner 1 15 S20 Partner 2 15 S20….
     
     
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109