Saturday, July 23, 2016
Frank, who’s 59 years young and a newer member at our box, just got his first ring muscle-up on Friday eve. We are so impressed that he’s reached this milestone in such a short time of CF experience! Congratulations, Frank!
072316 WOD
A. Warmup
B. Mobility / movement prep
C. With a continuous running clock, perform the following:
0:00 – 800-meter row
5:00 – 20 / 15 muscle-ups or 30 strict pull-ups
10:00 – 50 shoulder to overhead (115/75)
15:00 – 60 box jump-overs (24/20)
20:00 – 70 wall balls (20/14)
Record splits
>> On-Ramp
Modifications will be posted on the whiteboard