FRIDAY 3/9/18

18.3.jpg

18.3- See video HERE

This is a great workout for those with skills. Double unders and muscle ups are the separators. But don't worry if you don't have those yet. The scaled workout is going to give a lot of you an opportunity for a PR or a new level of achievement in a workout. Get comfortable being uncomfortable this week. You can do it!!!

Check the movement standards HERE

Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Standard

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes