Warm Up:
PVC PT 10
Wall Balls 10
Alt Lunges 20m
Shuffle 20m
Reverse Lunges 20m
Strength Work
Front Squat
2x10
3,3,3,3 (265),3(305 failed)
-CFHQ-
"Elisabeth"
21-15-9
Cleans @135#
Ring Dips
*added a Muscle Up to start each set of dips*
(Looks like...1 MU-21 Dips...1 MU-15 Dips...1 MU-9 Dips)
5:30
ReplyDeleteFirst Time trying this Named WOD. Decided to "One Up" this couplet with a weakness of mine. Added in the single Muscle Up to be able to work on transitioning from the bar to an advanced body wght movement quickly. Failed at round 15 on my first attempted MU...rushed the false grip set up and didn't set my grip properly. Still needs much work to be competitive...