This pic is badass, I had to bring it back out!
Preston is also a badass!
Skill:
Rower form and efficiancy
WOD
For time:
Buy in:
500m Row
Then:
4 Rounds:
2 Rope Climbs (if you don't have rope climbs, sub for 10 Ring Rows)
35 Double Unders
Buy out:
20 Shoulder to Overhead 115/75
*You will complete all of the above together, no rest between, for time
5:30pm Comp WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of squats.
Thrusters, 95/65
30 Double unders after every round of squats.
2. Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.
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