Wednesday - CrossFit

Well thats Impressive

Well thats Impressive

MU Warm up

PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

MU Learn Scaling Option OR Practice Transition  (No Measure)

Learn Scaling Option

A)3 Rings Rows +
Assisted Kneeling Transition
into Dip hold 3 seconds

B)Strict Kneeling Transition into Dip hold 3 seconds

C)jumping MU 2 for 1
No Measure

OR Practice Transition

Mu Skill - Practice - Transition

5x5 Beat Swings
*Bar or Rings

Group A-B
Banded Transition 5x5

Group B-E

Hip Explosion Transition

Rope Climb (10 legless RC nft)

** For those are going to perform MU in wod

Nasty Girls (Time)

3 Rounds for time of: 
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, 135# / 95#

16min Cap

Nasty Girls V2 (Time)

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#

16min Cap *** Perform original If not able to do under the time cap without any modifications

Dan Shrum