Skill:
Strict Ring Muscle Ups
Conditioning:
6 Rounds For Time: (split everything but burpees)
Row 500m
20 Box Jump Overs
20 American Swings 50/35
10 Lateral Burpees (synchro)
Extra Credit:
4x10 Ring Dips
4x10 Weighted Pull-Ups
4x10 Strict Knees to Chest
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute