Spicing up the Muscle-up

-CF Journal

Just in case you are finding regular muscle-ups a tad boring, there's always ways of shaking things up. CF is, by definition, "constantly varied, functional movement, performed at high intensity"! While we don't have hot air balloons on the menu this morning, we do have a nice smorgasbord of skills going on today. Come down, partner up, and start your weekend off right.

Summer Throw-Down participants: three weeks till go time! Everyone else, be there on August 18th to cheer on your fellow athletes. Teams will be announced this coming week. Prizes awarded for First place team, "Spirit of the Throw-Down", and "Best Dressed Team"!

3 in 1 Partner WOD!

Part A: w/ 1 mover @ a time, share reps as needed to complete
-7 suicide sprints
-3 rounds of: 10 burpees, 20 DL (135/95)

Part B:
-5 suicide sprints
-21/15/9 box jumps & power cleans

Part C:
-3 suicide sprints
-3 rounds of 15 plyo pushups, 15 push jerks