– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
I. Coach’s Choice
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.
Post scores to comments.
“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.
Post times to comments.
2 thoughts on “08.30.2016”
“Nasty Girls” : 17:40 @ 115#
Slooowwww. Off Day, I guess
“Recovery 2K Erg”: 9:45
“Nasty Girls”: 17:36 (Purpley-Red Band MU Transitions w/ 20″ box)
“Recovery 2K Erg”: 8:51
Did some practice w/ a purple band for MU transitions