WOD Blog

Thu, Nov 12

Happy Birthday Zane
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (658 days ago)

111220 workout


Cardio,Skill: Time
Workout

WARM-UP
3 ROUNDS
1:00 Row
:10 Top of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold

EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 - :40 Muscle-Up Transition Practice*
Min 2 - :40 EZ Row

*Low rings or Jumping transitions

(No Measure)

WORKOUT
3 SETS FOR TIME
500/400m Row
10 Ring Muscle-Ups
250/200m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Time)

0% 0%


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