Wednesday - CrossFit

 Well thats Impressive

Well thats Impressive

MU Warm up

Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
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

5x5
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