Friday January 25th



Today’s WOD

For Quality

5×2+ Strict Muscle Up


5×5 Ring Pull Up in Hollow


For Time:



Step Back Front Rack DB Lunges 50/35

Med Ball Cleans

Coaches Notes: We used the med-ball clean a two weeks ago and it makes another appearance today. The gymnastics work isn’t flashy but it is the base building that pays off with more consistent muscle ups.

Score:  Time to Complete Intensity

Scaling for Intensity

  • Push Ups → Push Ups from Knee → Box or Wall Push Ups
  • Step Back DB Front Rack Lunges → Unweighted → Rig assisted

Med-Ball Cleans → Reduce Weight → Squat Holding Ball

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