10/03/11 WOD

If you can do pull-ups and dips fairly easy, it’s time to start to work on that muscle-up!  Practice makes perfect.


5 Rounds of:

5 Muscle-ups (sub 15 pull-ups & 15 dips)


10 KBS- heavy 70m/53w

10 Box Jumps- 24″

15 Double Unders

15 Cal Rows

*rest 3-5 min b/t sets


1 round all out:

10 Burpees

25 Double Unders

10 Burpees

25 Cal Row

courtesy of OPT

Posted on: October 2, 2011admin

6 thoughts on “10/03/11 WOD

  1. everyone at the 10am will have a chance to do a scaled version of the muscle up, courtesy of me, and it is not a pull up or a dip. he he… Stacie

    1. It’s not often, the warm up is 10 X longer than the WOD. Definitely a change of pace. Get completely wrecked and then try to give it your all at the end. I liked it!

Leave a Reply

Your email address will not be published. Required fields are marked *