S/S/S:

Front Squat

 5X5

 

Increase weight ea set

Compare to 5 Sept

Video courtesy of CrossFit HQ.  Re-test of Front Squats!!!!

The goal is to go heavier on each set than you did on 5 Sept.

WOD:

For time:

50 Air Squats

40 Ab Mat Sit Ups

30 Push Ups

20 Walking Lunges

10 Burpees

5 Muscle Ups

10 Burpees

20 Walking Lunges

30 Push Ups

40 Ab Mat Sit Ups

50 Air Squats

Small up and down the mountain Chipper! Try to make the only rest time you take be the transition from one move to another.

 

Scaling Options:

Air Squats -> to depth

 

AbMat Sit Ups -> Feet anchored

 

Muscle Ups-> jumping MUs, 2X MU transitions

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the Muscle Up Transition drill.  Should you need to scale today, you will perform 10 of these over 5 muscle ups.

 

Cool Down:

Mash triceps – 2 min per side

 

Couch stretch – 2 min per side