No feeling like a Calorie effort on the Assault Bike!!!
Gets you Fit Though!!
Smashing effort Ben!
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WoD - "Dat Recovery Though!"
Every 3 Minutes For 18 Minutes (6 Rounds) Complete:
15 Calories, Assault Bike OR Concept 2 Rower
10 Box Jump Overs (24" / 20" Box)
5 Muscle Ups, Ring OR Bar
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- Spend 8 Minutes beforehand on some Muscle Up Skill work, Base it on you your goals & abilities. Option will range from strict MU practice to False-Grip Ring Rows.
- Everyone can find something to enhance their skill set.
- WoD scale for Muscle Ups today is Transitions, Strict Pull Ups (7 reps) or Ring Rows (10 reps).
- Rest out any remaining time in the 3 min window before you start again.
- Scale as needed.
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.Post number of rounds successfully completed to Beyond The Whiteboard. In the sub notes section record EACH time.
Sam Briggs hit the classic benchmark of 30 Muscle Ups for time.