A.

4 Min AMRAP

50 Wallballs 20#/14, 10’/9

30 Doubles

10 Muscle Ups

 

Rest 4 Min

 

4 Min AMRAP

30 Doubles

10 Muscle Ups

50 Wall Balls 20#/14, 10’/9

 

Rest 4 Min

 

4 Min AMRAP

10 Muscle Ups

50 Wall Balls 20#/14, 10’/9

30 Doubles

 

Notes:

Score is total repetitions

If you cannot perform muscle ups – perform chest to bar pull ups

If you cannot perform chest t0 bar pull ups – perform chin over the bar pull ups

Control your breathing during this wod

 

Competitors Notes and Post wod skill work:

Get your gaming strategy together prior to the wod – be smart about where you break your repetitions and spend your effort.

If you do not have muscle ups – after the wod, accumulate as many strict ring dips as you did pull ups during the wod.

If you HAVE muscle ups. Spend 5 – 10 minutes post wod working on kipping your ring dip from a stable shoulder position.

 

Want to get your next year in gear at CFSB? Click here to register for the coaches panel at CFSB

Advertisements