Tuesday – 180130

ANNOUNCEMENTS

  • Physical Therapy Tonight – sign up HERE
  • CrossFit Open 2018/Friday Night Lights
    • The CrossFit Open is just 1 month away!  Sign up to test your fitness and see where you stand.  This is a great way to get a snapshot of your fitness!  Register HERE

SWOD

Every minute on the minute for 10 minutes:
Beginner
Odd – 3 Strict C2B Pull Ups
Even – 3 Strict Ring Dips or 5 Hollow Push Ups

Advanced
2 Ring Muscle Up Negatives
(2-3 sec from top to Dip Support, 2-3 hold at bottom of transition, 2-3 to bottom of Pull Up)

Note: An advanced athlete, in this context, is one who can perform 5 Strict C2B Pull Ups and 5 Strict Ring Dips, a beginner athlete is one who has not yet aquired these skills.

WOD

Complete as many rounds and reps as possible in 20 minutes of:
10 C2B Pull Ups
15 Push Ups
20 Alternating Pistols
*after every 3 rounds, Run 400m

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