NEED MORE: Deadlifting and Muscle-ups

Lift:

Deadlift
65% x5 reps
75% x5 reps
85% x5 or more reps

Today's WOD:

20 Minute Volume Work: Muscle-up
  
  
Followed by:
  
L sit Hold on parrellettes 
3 efforts. Record longest duration

Warm-up:

  1. Pacer Run 400m
  2. Shoulder ROM
  3. Shoulder Swing x20

MOD:

  • Deadlift
  • Muscle-up
  • L Sit Hold

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Steven L. 40 rows 20 dips / 7

Travis D. 60 rows & dips / 25

BAMF 55 rows and dips/ 15

Special K. 55 rows and dips/ 11

Marcus P. 40 rows and dips / 8

Kelsey B. 20 rows and dips / 18

Jaime Q. 20 rows dips / 27

Marc R. 40 rows and dips / 24

Sarah A. 20 rows and dips / 6

Gustavo 40 rows and dips / 20

Dustin J. 60 dips rows/ 20

Lori A. 21 dips and 63 rows/ 5

Roadrunner 35 pullups/ 35 dips/ 10

James B. 44 pullups 47 dips/ 29

Matt K. 20 rows and 20 dips / 20

Chryssi M. 40 rows and 40 dips / 10

Ashley 21 rows and 21 dips/ 15

Neighbor 40 rows and 40 dips/ 20

thomas S. 60 rows and 25 dips/ 20

Jackie A. 40 rows and 40 dips / 15

Bug 60 rows and 60 db press /31

Shann 60 rows and 55 dips / 

Charlotte 60 rows and 60 dips/ 32

Belle 60 rows and 60 dips / 35

Carolina 60 rows and 60 dips / 30

Sharon 40 rows and 40 dips/ 50

Will J. 40 pullups and 40 dips / 24

Daniel S. 57 rows and 57 dips / 32

Shevy 40 pullups and 35 dips/ 24

Brad S. Mu practice 20 / 26

Grizz 40 rows and dips/ 15

Andy O. 44 Muscle ups RX /101

James L. 32 Muscle ups RX/ 23

Brian C. 30 rows and dips 9 ring pullups / 8

Wonder Woman 20 MU ring trainer / 48

Jordan S. 20 Muscle ups RX/ 36

Ellyot C. 60 rows and 20 dips / 36

Carden L.d 40 rows 3 dips/ 6

Tabitha B. 40 rows 36 dips/ 1:15

Autin Q. 20 dips and rows / 47

John K. 40 rows and dips/ 24

Abs 20 pullups and dips/ 14

Little G. 40 rows and 20 dips /14

Markindey 40 rows /15

Dave G. 40 rows and dips/ 19

Allison J. 40 rows and dips/ 5

Harold R. 40 rows and dips / 21

Heather S. 20 rows and dips/ 54

JuJu 20 rows and dips/ 33

Collin L. 40 rows and dips/ 42

James G. 20 rows and dips /5

Chris C. 12 Muscle ups RX / 50

Daniel W. 20 pullups 20 dips/ 20

Dylan W. 20 rows and dips/ 15

Hallie 20 rows and dips/ 13