MG

.

Trigger/Warm-up/Mobilise/Activate

.

1) Deadlift (last done 17 June 65% ; 15 July on 70% ; 7 Aug on 75%; 21 Aug on 80%; 18 Sept on 85%)

3-3-3 (90% of 1RM)

.

then…

.

2) Complete 3 Rounds of the following for time:

.

Run 700 m

10 Muscle-up’s

.

Time cap = 18 min

.

Scaling on Muscle-up’s – 10 C2B Pull-up’s and 10 Bar Dips / 10 Pull-up’s and 10 Bar dips / 20 Ring Rows and 20 Parallette Dips (with appropriate use of bands where needed)

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

.

Score = Time or Time plus 1 sec/rep missed (each 1 m missed = 1 sec penalty)

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Samantha Briggs at the 2010 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)