Muscled Up

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WOD for Wednesday 113011 – Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 10 minutes
–Rest–
3 Rounds For Time:
Row 500m
25 Ball Slams
25 Pushups

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For the strength workout, perform 1-5 Muscle Ups on the minute, depending on your capacity.  If you don’t have any Muscle Ups, perform 3-5 Ring or Bar Dips on the minute.

For the conditioning workout, review the video below on the correct execution of Ball Slams.  Note the good “air squat” position at the bottom.  You must catch the ball after it “bounces” in order for the rep to count!

In case you missed this video on Ball Slams last week – plus, Annie Sakamoto!
[youtube]http://www.youtube.com/watch?v=pc7cOUOGj6w[/youtube]