Wednesday November 2, 2011

Congrats Julie on getting your first muscle up today!  ... and Charles, try not to knock people over when high fiving them :)

WOD

ROMIK

- Wall of death 2 min/side

- OHS hold 1 min

Strength

- Back squat: 1-1-1-1-AMRAP; rest as needed

Supplemental

- SL floor bridge 25/side @ 21X1

MetCon

3 RFT:

- 25 UB pullups

- 50 UB double-unders

*Rx: rest minimum needed bt sets to achieve them UB

*If you can't do the sets unbroken, you can scale to "max reps", or adjust the rep count to an appropriate one for you, or just partition the sets as needed to complete them.  Your level of ability will determine which scaling option is best for you.  Ask your coach in class for suggestions.

Post results and thoughts to comments.