Wednesday 11/8/17 - One Time Through


MAIN WOD

W: 3 Sets @ Easy Pace:

2:00 Assault Bike or Row

20 Russian Kettlebell Swings, light

10 Hollow/Supermans on Pullup Bar

5 Strict Pullups or Ring Rows

M-1: Bar Muscle-Up

15:00 Volume Accumulation of one of the following:

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)

2) Strict Bar Muscle-Up

3) Bar Muscle-Up Negative

4) Strict Chest-to-Bar Pullup

5) Strict Pullup

6) Pullup Negative (pronated grip)

7) Piked Assisted Pullup + Negative (pronated grip)

M-2: For Time:

2000m Assault Bike or 1000m Row

40 Deadlifts, 225#/155#

15/10 Muscle-Ups

TIMECAP: 11:00

L2: DL 185#/115# Jumping MU (If doable with rings above shoulders.) or 10 String Pullups + 10 Strict Ring Dips (In any order.) L1: DL 135#/95# 10 Ring Rows + 10 Push ups (In any order.)

Extra Credit: Row

6x1000m @ 7

1:00 rest between sets

Notes:

Aim for a steady, manageable heart rate. You should be able to speak in brief sentences for the duration of the workout. During 1:00 rests, get off of the bike and walk a bit to stretch your legs out.

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ashley@crossfitfargo.com
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