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