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WOD for 8.4.17

by Eric on 03/08/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Learn & Practice The Strict Muscle-Up

Workout Of The Day

Pick your poison based on skill level. The pull-up will be scaled to doing super strict possibly feet elevated ring rows & box dips.

Metcon (AMRAP – Rounds and Reps)

Option #1

AMRAP x 15

15 Thrusters (95/65#)

10 Chest-to-Bar Pull-Ups

5 Strict Dips
6 is a good score on this one

Metcon (AMRAP – Rounds and Reps)

Option #2

AMRAP x 15

15 Thrusters (115/80#)

5 Ring Muslce-Ups
6 is a good score on this

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