April 20 WOD

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Warm-up Row 1,000 50 sit-ups 25 Dislocates Workout 30 Muscle-ups for time. Big Dogs: As Rx’d or if you cannot do a muscle up, use a 5/1 ratio*: 150 pull-ups 150 dips * Yes, Brand X scales up here. There reasoning: if you have been CrossFitting for awhile, you should be able to do a muscle-up. It is not a rated gymnastics move; it is simply the way a gymnast gets up onto the rings to START their routine. Pack: As Rx’d or if you cannot do a muscle up, use a 4/1 ratio: 120 pull-ups 120 dips Pups: 90 band-aided pull-ups 90 band-aided dips OR 60 jumping pull-ups 60 bench (or box) dips Warm-down 50 PVC Overhead Squats** 1:00 Handstand holds ** Practice nice, SLOW OHS using proper form -- weight on heels, strong lumbar, chest high, ACTIVE shoulders, elbows locked out, hip crease slightly below parallel. EVERYONE use a butt-ball to make sure depth is accomplished. Really stretch out, nice and strong. OH! And by the way... WEAK PEOPLE SUCK! HARDEN THE F#@$ UP!

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| Posted April 19, 2009 7:30 PM

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