WOD Blog

Fri, Feb 22

Happy Birthday Chad
Brendan & David S
Welcome Brendan
Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (16 days ago)
Skill: OPTIONAL SKILL WORK (after metcon) 2/22/19Warm Up: WARM UP 2/22/19Benchmark,Metcon: OPEN WOD 19.1 2/22/19SHRED 2/22/2019SL9: 'SL9 OPTIONAL WORKOUT'

OPTIONAL SKILL WORK (after metcon) 2/22/19


Skill: Reps-Rx3+
w/ a 15 min Timer Accumulate:

30 Strict Pull Ups
30 HSPU's
30 Ring Rows (feet elevated)
30 Ring Dips

Partition reps as desired! Prioritize good movement over going fast.

Purple Rx+: Sub 15-30 Ring Muscle Ups for Pull Ups/Ring Dips.  
Blue Rx: As written
Orange Rx2: Sub Band Assisted Pull Ups, Sub 2 ab mats or Pike Push Ups, Non-elevated Ring Rows Matador or Band Assisted Dips
Yellow Rx3: Sub Lat Pulldowns, DB Shoulder Press, Bench Dips or Close Grip Band Assisted Push Up.

1st10:17 Eric M Fri, Feb 22, 2019
2nd35 Vince Fri, Feb 22, 2019
3rd20 Derek N Fri, Feb 22, 2019

Vince35 Rx
Derek N20 Rx
Eric M10:17 Rx Finished

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