WOD 6/12/14
8 Minutes of Wrist/Shoulder/Ankle/Hip Mobility
A- Triple Unders- 3 Minutes of Practice
B- HandStand Walk- 10 Minutes of Practice or 5 Rounds of: 1 Minute Max Distance; 1 Minute Rest
C- 10 Minutes WU- Ring Muscle Up/Pistol/Hang Power Clean + 2014 CrossFit Regional Individual Event 3: Nasty Girls Version 2= 3 RFT of: 50 Pistols/7 Muscle Ups/10 Hang Power Clean (175/115) -16 Minute Cap
Notes: Scale weight on the Clean to 75% of 1RM/Scale Muscle Up to C2B, Band assisted or Jumping Ring Muscle Up/Scale Pistols to Band assisted, partial ROM, down on 1 up on 2 or down on 2 up on 1 depending on ability.
Post your scores to the Whiteboard.
Awesome. I plan on killing the mobility.
Taking a much needed rest day today. Have fun with the Nasty girls tonight, looking forward to checking out the results.
Day 2 of Outlaw MU Progression- this blows!
I like pistols but not 150 of them. Wish I had rx’ed the HPC’s as 155 was probably too easy. That was a brutal workout.
Omg that was terrible. Thanks marcos, tina, and cory for your help and support during the pistols and muscleups.