Monday 171218

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Complete 3 rounds for time of:

21 Overhead Squats, 115#/75#

15 Box Jump Overs, 24″/20″

9 Muscle-ups

20:00 Cap.

Please see below!


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Do you skip the cool down? You shouldn’t!!


Some high skill ring work on the menu for you today. This can be an intimidating movement when it shows up in a workout. Today we’ll provide several variations for how to scale the movement as needed. Everyone will do 9 reps of some form or fashion of the muscle-up today. We’ll give plenty of time to try out some of the options so you have a good idea of what will be right.

There will be some of you who have muscle-ups but the volume of 27 reps will be difficult to achieve. We’re looking for 2-3 sets to get through each round of 9, with no more than 2:00 of work. This should give you an idea of where you’re at, and if needed, we can pull back the reps each round to make sure you finish.

There are a lot of ways to get through complex movements like the muscle-up when they show up in WODs. Don’t take an extra rest day to avoid these types of movements, come in and get after it!

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