MLK DAY

Jan 19th, 2015

Category: CrossFit

MLK DAY

Michael

Michael

We will be running a reduced schedule today for MLK DAY –  We will be holding ALL LEVELS classes in Southie Green at 530,630,730,9,11,12,4,5,6,7. The bootcamp will remain at 6:15am but MoSkillity is cancelled.

***Don’t forget to Sign up to participate in the 21 Day Paleo Challenge or the 21 Day No Sugar Challenge  here.***

Hollow Rock Challenge
20 Reps

Skill
Ring Muscle-up

WOD
7 Rounds
3 Muscle-ups
6 Power Snatches (135,95)
9 Burpees
30 Double Unders
Rest 1 Minute

Level 3 (115,75), 1 MUP
Level 2 (95,55), 20 Double Unders, 9 Ring Dips
Level 1 (75,35), 80 singles, 4 Rounds, 9 Ring Dips

DISCUSSION 4 Comments

  1. Joel 01/20/2015 at 1:06 am

    So first MUP today. It comes with an * – my right wrist wasn’t straight but i locked out both my elbows. Not sure how it even worked but it did.
    WOD: 26:31 75# snatch, 9 ring dips/round, 80 singles

  2. jason barrow 01/20/2015 at 12:58 am

    WOD: 27:33 (135# snatches, 1MUP/round)

  3. Trevor Crean 01/19/2015 at 5:42 pm

    21:07 95# snatch and 3 bar mups per rd.
    Couple firsts today:
    First ring muscle up without the false grip
    First time stringing bar MUps together in a workout
    First time I’ve kipped so hard my grip failed and nearly ended up on my back

    • jason barrow 01/20/2015 at 12:57 am

      WOD Gods punishing you for cheating on the 7PM with that near kip disaster.