NEW HOODIES FINALLY ARRIVED!!
If you did not pre-order one we have one stock in the shop.
First in, Best Dressed!!

WoD - "Just Do Work"

Every Minute On The Minute For 30 Mins (5 Rounds),

Alternate Between The Following:

Minute 1: 3- 5 Reps, Dead Ball Clean

Minute 2: 3 - 5 Reps, Muscle Up

Minute 3: 10 Steps, Double KB Front Rack Walking Lunge

Minutes 4 - 6: The China Town Run

Fun 'EMOM' today targeting grunt work, high skill work, structural work & all out race work. Lets consider these things....
D-Ball Cleans, YOU choose the Ball. Go heavy but only as heavy as your form will allow. We want a minimum of 3 Cleans. There is no requirement to squat & these are not over the shoulder. You clean it up to on-top the shoulder & then bring down your front back onto the pads. Alternate which shoulder the ball goes to.
Muscle Ups. RING Muscle Ups to be precise. If you have them let's go with anywhere from 3-5 reps. Work that form like a purist and make it look good. If you don't yet have them the scales today are either the Transition for 4-7 reps (if you are getting close), or 5-10 Ring Dips (If you have not yet built requisite strength in this department).
'Frunges', 10 steps in a row. Pick a weight you will be challenged yet go all 10 steps without putting them down.
The Run. ....... Run AS FAST AS YOU CAN!! Don't pace it!!
Now with equipment logistics and whatnot clearly we can't all go at once grabbing the same ball & fighting over like it's the Hunger Games. We will either rotate around the first 3 stations (meaning the order may change for some), or we will stagger start in batches. Whichever "batch you are in, be it 4 peeps or 12, you will run together in your batch.
Lets do this & earn the brekkie afterward!!
Hold the standards. Form is priority as always.
Scale As needed.

Post How you went (out of 5 'Rounds') to Beyond The Whiteboard.

WOD