Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Sunday 111812 – Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 12 minutes
–Rest–
4 Rounds For Time:
Run 200m
8 Back Squats (185/115)
12 Pullups
24 Double Unders
Rest one minute between rounds

Post Total Workout Time (Including Rest) to Comments
For the skill segment, determine the appropriate scaling for your Muscle Ups and then perform 3 reps on the minute for 12 minutes. 

For the conditioning workout, the Back Squat load should be around 70% 1RM, but don’t make it so heavy that you end up failing on reps.  Be safe!  Note that there is 1 minute rest between rounds.  Think that’s a good thing?  Let’s see what what you say when it’s over.

Muscle Up Efficiency Tips from Chris Spealler
[youtube]https://www.youtube.com/watch?v=DaRjG5BzDhM[/youtube]