Tuesday January 5, 2015

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(Gareth attacks every single time he works out.  No holding back when it’s go time!)

Sign up on Mindbody and Post Scores to Whiteboard

Skills Session:

Muscle-ups or Pull-ups

**If these movements are easy for you, complete this workout:

EMOM x 8

30 second Box or Ring L-sit Hold

1 Box or Ring Dip

1 Strict Pull-up (Chest to Bar if you can)


Level 2 WOD: Last Done July 28th, 2015… click here to see previous results

“Nasty Girls”

3 Rounds for time:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135,95)


Level 1 WOD:

“Inspired by Nasty Girls”

3 rounds for time:
50 Air Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans (75,55)

Level 2 MODs:

MOD 1: Jump to Transition + Ring Dip, HPC (115,75)

MOD 2: 14 C2B Pull-ups + 14 Ring Dips, HPC (95,65)

**Head to L1 WOD from here.


Level 1 MODS:

MOD 1: Green Band Pull-ups and Assisted Ring Dips,

MOD 2: Med Black Band PU and Assisted Ring Dips, HPC (65,45)

MOD 3: LB Black Band PU and 10 second Ring Hold (hold yourself up on the rings), HPC (45,35)


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