pic courtesy of CrossFit Midtown.  Mark your calendars!  We will be doing the “31 Heroes” WOD on 2Aug, from 0600-0900.  It is a partner WOD, so grab your partner NOW!  We could use judges for the event.  If interested, please see Coach Sherri!



Every Minute on the Minute for 30 Min, Complete:

5 Burpees

1 Muscle Up (Ring or Bar)


Video courtesy of CrossFit Jääkarhu.  So, little higher skill in today’s WOD than some are used to.  That’s okay.  The key is knowing what to scale down to.  If you have been working muscle ups, and are pretty close, then either go for RX today, and if you miss the req’d work in more than 3 consecutive minutes, scale down to jumping Mus.  If you have gotten one maybe two muscle ups in your whole life, or are just about to get your first, scale to jumping MUs.  If you need the strength work, scale to 3 pull ups and 3 ring dips per minute. If you have the strength, but the transition is your sticking point, try the drill in the above video.  For more scaling ideas….


Scaling Options:

Muscle Up -> Jumping Muscle Ups -> 3 Pull Ups and 3 Ring Dips per rep -> 3 Muscle Up Transitions -> Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up


Cool Down:

Doorway Stretch – 2 min per side


Roll out lats – 30 passes per side

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