[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Bent Over Row
5 x 4
Add 10# from the weight used last Friday.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete as many rounds as possible in 15:00 of:
10 Muscle-ups
15 Thrusters, 135#/95#
25 Box Jump Overs, 24″/20″
50 Toes-to-Bar
Run 100m
200 Double-unders
This one courtesy of Comp Train!
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2016/09/Photo-Aug-15-5-33-20-PM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Kaelin solid in the bottom!
[rs-space space=”30″/]
Make It Work For You!
We’re ending the week with a little number from Bergeron’s Competitor’s Training. At first glance there might be one or several things that make you say “hell no”. Well we say “hell yes!” Take a look at the WOD and think about a plan of attack. If you have to scale the muscle-ups, think about how you might do that – hopefully you were there on Wednesday and got the opportunity to run through some options to find what works for you. RX thrusters out of your range? Pick a weight that is difficult but that you’ll be able to get through. No DUs? No problem! We’ll give you some thoughts on how to get through them.
Today is one of those days that has several difficult movements, and that’s OK. Come in with some thoughts on how you’ll make it work for you, then get with your coaches and we’ll formulate a plan.
