WOD

Thursday 12th March 2015

Main – CrossFit

SKILL

Muscle up workshop

Spend 20 minutes working on improving the Muscle-up using the following progressions:

Kip/ Swing

Hip Drive

Fast sit-up

Piece it all together

FINISHER

Team of 2 complete

-30 Muscle-ups for time

On the minute, every minute:

-10 KB swings (5 each) (24kg/32kg)

SCALING

Muscle up transition with feet on the floor

Reduce weight

Metcon (Time)