10 Over & Backs

10 Huggers

10 Kneeling Lat Stretches

10 Scorpions

5 In-place Inchworms

10 Thread the Needle

Barbell Warmup: With an empty bar, in Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, Power Snatch from mid shin

Pull Up  warmup on rig: On rig, perform 5 reps of: Scall Pull ups, Kip Swings, Strict Pull Ups, Kipping Pull ups.  If doing Buddha Pull ups of ring rows in the WOD, practice those. If doing Table rows, set up table row area.


12 Min practice:

Muscle Up work or Pull Up work

Video courtesy of CrossFit HQ and Rogue Fitness, respectively.  I know it’s been a while since we have done any committed work on muscle ups, but it is something to add into your training for sure!  If you are not at the muscle up level, work on your pull up strength or technique during this time.  If you are at the muscle up level, try a few of these tips and tricks.



30 Power Snatch (95/65)

15 Pull-ups

30 Am. KB Swings (53/35)

15 Pull-ups

High volume on reps with a lighter weight in the lifting pieces of today’s WOD, so look for smooth, fluid reps.  Don’t let the light weight make you start muscling the bar or KB up.  Use technique to save the arms/shoulders for the pull ups.


Scaling Options:

Bar weight -> 75/55 -> as needed

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Row

KB weight -> 35/25


Cool Down:

Roll out lats – 2 Min per side


Roll out T-Spine – 2 Min

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