Friday – 181005

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SWOD

Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 2-3 reps
5) Seated Strict Muscle Up w/ band x 2-3 reps
– all movements should be performed in the False Grip
– rotate through stations for approximately 12-15 minutes

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

3 rounds for time of (12 min cap):
Run 200m
6 Ring Muscle Ups
15 Box Jumps (30″/24″)

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