September 16th, 2014

BADASS DASH

Looking extra Badass guys and girls! Good job to all who participated in the Badass Dash on the weekend!

Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1 rep EMOM x 5
  3. Negative pull ups @ 31X1, 1 rep EMOM x 5

+

10 min to find a tough single shoulder to OH

+

5 Rds for time:

10 T2B

30 DU’s

+

1 attempt AMRAP wall balls, use weight you can hit 20 + – see video link for inspiration (206 come on!)

Trainer’s Tips: A little of this and a little of that today! Lots to work on!

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