AMRAP 5 to 7 mins
5 unbroken pullups(kip)
(No Bands. If you are normally on a band, practice kips or pullup attempts)
10-15 beg/30 adv, double unders
Strength/Skill: Box or Bar Dips
3 sets of 5 to 10 dips: Rest 2 to 3 minutes between sets. Do mobility stretching during the rest. Add weight as necessary.
If last week was successful try adding one rep per set.
Review: Muscle up Transitions
WOD: 20 minute cut off
12 muscle ups
75 air squats
12 FULL muscle up transitions with band
(50/75) air squats
(35/50) air squats
Austin Malleolo 7:40, Kristan Clever 9:31, Miranda Oldroyd 14:13, Rebecca Voigt 16:50
Be aware of your surroundings. Unfortunately this happens in our city...
9/5/2011 11:27:29 am
a future WOD should be fighting crime in the neighborhood
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