WOD for 15 MAR 2016

0500 and 1130 at Fredericks Gym

I am going to the range to day to teach people how to be gangsters with their gats. So don’t wait on me and get rocking on this:

  1. 5×5 of FS at 205/135 (Remember to scale as needed)


2. Death by Muscle Ups/Pull Ups

(This is doing 1 MU or PU on the first minute, 2 on the second, 3 on the third, etc etc until you can’t do the prescribed number in the minute.)

Really work your technique on this. Your technique will save you a whole lot better than just doing it.

Now I know Lisa is looking at this like:


So scale as needed to  jumping pull ups with negatives if you fail before minute 7 or 8 until you fail again.

The intent is to develop MU/PU strength and doing 7 PUs aint going to do that.

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