The CrossFit Alloy WOD for 11/11/2013:
4, 4, 4, 4
2 Rounds for reps:
Max Rep Muscle Ups in 4 Minutes
Rest exactly 3 minutes between rounds.
This WOD is a classic CrossFit test WOD. Before there was the CrossFit Games, the founmder, Greg Glassman, created different “tests” to gauge a CrossFitter’s overall fitness. Throughout November, we will be performing a few of these tests as regular WODs. According to CrossFit: “The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.”