Congrats to Rob MacKay for joining the muscle up club on Friday September 11th! He has been determined to get his muscle up over the last 3 months, and finally got it on Friday!
Check out the video below!
Today’s Workout:
Buy In – 40 Double unders, 80 single skips, 30 double unders, 60 single skips, 20 double unders, 40 single skips, 10 double unders, 20 single skips
WOD – “Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Zone 3: Scale to assisted pullups / modified handstand pushups
Zone 2: Scaled to assisted pullups / shoulder press / regular squats
Zone 1: AMRAP in 10 minutes; same scaling as Zone 2
Cash Out – Bench Press 10-10-10 reps; add weight each set
