August 8th, 2019

No Excuses!

Today’s WOD

Death By:

1 Min: 20/16 Row Cals

 

1 Min: Death By Strict Muscle Up

Death by rep scheme

1,1,1,2,2,2,3,3,3….

+

3 Rounds

8-12 Barbell Row, Across

20s Top of DIp Hold

ME Bottom of Dip Hold

Rest 2 Minutes

Yesterday’s heavy barbell got you down? No worries, we have some bodyweight skill work today with the strict muscle up. Finish up with some bodybuilding and get ready to delve into the pain cave tomorrow.

 

Score: Rounds plus Reps on Intensity. 

 

Scaling for Intensity

  • Cals → Reduce for 50s or Less
  • Strict Muscle Up → Muscle Up Transitions → 2x Strict Chin Up + 2x Strict Dip → 3x Ring Row +

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