1.) 10 Rounds
200m Run
5 Back Squats @ 75% 1RM
3 Muscle Ups
1 Legless Rope Climb
*2.) 4×10 Strict HSPU into 10 Kipping HSPU
-Rest as needed between sets
200m Run
5 Back Squats @ 75% 1RM
3 Muscle Ups
1 Legless Rope Climb
*2.) 4×10 Strict HSPU into 10 Kipping HSPU
-Rest as needed between sets
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Amanda Zeamer
38:19
135# bs, strict pull up with bands, ring dip with red band, row and rope pull. Accessory work
6
0
Andrew LeMay
42:23 Rx 195#
One rope climb had a little leg help. Rounds 1-7 unbroken MU, 8-10 singles.
6
0
james macco
43:54. @ 205# banded MUP’s.
All legless but I did lock in at the top. I chose life, not death today.
3
0
Kelsey Waack
36:56, 105# w deficit pull-ups and ring dips
Meter Maid: 18:11 w A.P. & hspu work w the 7:15a crew
10
0
Laura VanderKelen
44:08, all the muscle ups, 125# squats, regular rope climbs
2
1
Excellent work on those muscle ups!
Liz LeCaptain
6 + 1 BS
RX - legless as much as possible
11
2
Pauly VanderKelen
44:10 with 285# HBBS (75% of 380#)
3-2 on HBBS / UB MUs / *2.) complete a 4x10 strict HSPUs followed by 4x10 kipping HSPUs / Stretching and mobility.
0
0
Sylvia Christensen
Into 7th at cap, continued after, 180# BS
Slow but strung 3 ring muscle ups together for the first time ever, then continued doing so for roughly 6 rounds!!!
4
0
Theresa Rosenquist
39:40**
**ALL the WOD Mods: 200m row/#115 BS/3 ring rows+1trans.+3 B-RD/RC to > 10’ Also 31 mi bike at 1:52.00 (x16.1 mph)
2
0