Getting out of a burning room!

The Morning Crew amazingly have fun in the morning!

Today's WOD:

Volume Work: Muscle-up

Warm-up:

  1. Run 400m
  2. Hip Stretch
  3. Shoulder ROM
  4. Ring Dips x10
  5. Ring Pull-ups w/false grip x5

MOD:

Muscle-Up

Post-WOD:

Personal Challlenge Work
Rollout: Shoulders & Upper Back

CFTally Athlete Results:

BAMF 26 Pullups/20 Dips

Jollygreen 40 Ring Pull-ups/40 Dips

Joker 40 Ring Pull-ups w/false/40 Dips

OMD 38 Muscle-ups

Blake 40 Ring Pull-ups w/false /40 Dips

Andy 14 Muscle-ups

Harold 10 Dips/7 Pull-ups Scaled

Lauren 20 Pull-ups/65 Dips Scaled

Mike 30 PUll-ups/40 Dips Scaled

Tweety 30 PUll-ups/20 Dips Scaled

Monkey 22 Ring Pull-ups w/false/22 Dips Scaled /22 MU Trainer w/10#

Belle 20 Pull-ups /20 Ring Dips Scaled

Charlotte 20 Pull-ups/20 Ring Dips Scaled

James 17 Muscle-ups

Alex 25 Ring Dips / 25 Pull Ups

Nicole 20 Pull-ups/ 20 Ring Dips / Scaled

Sandy 20 Pull-ups/ 20 Ring Dips / Scaled

Joey 20 Ring Pull-ups w/false/ 20 Transitions

Sweet Tea 60 Muscle-up Trainer

Couchfit 20 Jumping Muscle-ups

Tiger (Tracy) 40 Pull-Ups w/fasle/ 40 Ring Dips

Chevy (Chris) 30 Transitions/ 25 Pull-ups w/false

Carnivore 40 Muscle-ups

Mighty Mouse Subbed

Wonder Woman 40 ring Pull-ups Scaled / 40 Ring Dips Scaled

Sarge 40 Pull-ups Scaled / 40 Ring Dips Scaled

Chryssi 10 Scaled Pull-ups / 40 Ring Dips Scaled

Rachel 40 Ring Pull-ups Scaled / 40 Ring Dips Scaled

Stephen 35 Pull-ups / 30 Ring Dips

Madeline 40 Pull-ups Scaled / 40 Ring Dips Scaled

Nikki 40 Pull-ups Scaled / 40 Ring Dips Scaled

Slash 40 Pull-ups Scaled / 40 Ring Dips Scaled

Patrick L. 60 Muscle-up Trainer

Jimbo 55 Muscle-ups!