Ring Muscle Ups return to the programming today. We haven’t seen them for a little while. We have been concentrating on bar muscle ups and developing the strength to achieve the bar muscle up. If you have recently achieved your first bar muscle up, give it a try on the rings today.
This WOD is also an adaptation of a CrossFit mainsite WOD. The Mainsite WOD had a 100m sprint and shorter rounds. But, since we are on the 3rd floor, we will run the stairs instead. Get through the first two movements quickly, only the Thrusters count.
CrossFit Alloy WOD for 12/9/2015
Every 2 Minutes for 10 Minutes:
1, 1, 1, 1, 1 (90%)
3 x 4 min Rounds:
5 Muscle Ups
1 Stair Climb
ME Thrusters (135/95)
Rest 3 Min
Post Total Thruster Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club