M

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Trigger/Warm-up/Mobilise/Activate

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1) Row 500 m for time, rest 2 min. Complete for 6 repeats (Sub – 50 SDHP on 13kg/20kg)

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Score = Time of each interval

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then…

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2) Complete the following for max load:

20 Strict C2B Pull-up’s

20 Strict Pull-up’s

20 Commando Pull-up’s (UWS Games 2014 Standards)

20 Kipping C2B Pull-up’s

20 Kipping Pull-up’s

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* Scaling – appropriate assistance with bands or Ring Rows

** Score = Load (i.e. BW or BW + 5 kg) and Time for each set

** The above WOD is a Compulsory WOD for UWS Athletes!

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3) UWS Athletes – Complete 2 Rounds of following for time:

10 Pistols (16 kg / 24 kg) (alternating)

10 HSPU’s (Kipping allowed)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Nigel Kingon managing to hit 6 out of 6 strict muscle ups on his first attempt on rings, and nailing pistols on 1st attempt too after just couple weeks of CrossFit.