Ring Work and a little Tabata...

Today's WOD:

Volume Work: Muscle-up
  
Followed by:
  
Push-up
Squat
  
16 tabata rounds and alternate movements.
Score total number of reps.

Warm-up:

  1. Run 400m
  2. Squat Jumps x20
  3. Strict Pull-ups x10
  4. Squat Stretch 10 second hold
  5. Bear Crawl x2

MOD:

Burgener Warm-up
Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn 40 dips, 60 rows scaled 78

Ronbo 60 rows, 660 dips scaled 160

Steven L. 38 rows, 38 dips scaled 166

Special K. 40 dips/ rows  160

Chryssi M. 40 rows and dips scaled 125

John R. 22 rows and dips, 196

Jill R. 20 dips, 40 rows scaled 105

Gustavo 40 rows, 26 dips scaled 108

OMD 20 Muscle Ups  277

Harold 32 dips, 60 rows scaled 136

Andrew S. 30 dips 40 rows scaled  145

Tweety Bird 40 rows, 40 dips scaled 128

Jenna M. 30 dips 40 rows red 182

Jorge 20 pu, 26 dips scaled  192

Mo 20 pu 20 dips scaled 177

Daniel 20 pu, 20 dips  225

Francesca 20 pu, 20 dips  scaled 151

Lewis 20 pu, 20 dips  scaled 116

Merrick 16 Muscle ups  218

Little G. 19 pu, 20 dips scaled 205

Bamf 40 pu, 40 dips scaled 158

Jeannette 20 dips  scaled 107

Bug 32 pu, 20 dips scaled 250

Rich 22 Muscle Ups  331

Rick 20 transitions scaled 230

Sandy 20 dips scaled 168

Mr. Clean 40 pu, 40 dips  144

Andy 38 muscle ups  271

Tiger Mu/Transition practice  scaled 217

Belle 20 dips, 15 pu scaled 160

Char 18 dips/ 20 pu scaled 163

Mighty  Mouse 40 L-sit subbed/scaled 

Kirby 20pu, 18 dips scaled 150

Thomas 20 pu, 19 dips 196

Reynold 36 pu, 30 dips  170

natalie 20 dips, 18 pu  150

Charlie 16 pu, 20 dips 111

Stephen M. 20 pu, 33 dips 175

Krie 20 pu, 20 dips 104

Eric 20 pu, 22 dips 157

Katie 20 pu, 20 dips 130

Casey S. 25 pu, 25 dips 173

Logan L. 30 pu, 30 dips scaled 203

Andrew W. 20 pu, 30 dips 244

Stoner    265

Will J. 40 pu, 40 dips 209

Flex 40 pu, 40 dips scaled 246

Rutrow 20 pu, 60 rows, 200

Amish 15 muscle ups 252

Becca 20 pu, 6 rows 216

Professor 12 muscle ups 267

Jeff P. 40 dips, 29 pu scaled, 177

Carnivore 35 muscle ups 250

Allison J. 40 pu, 40 dips 176

Monkey 1 muscle up , (19 dips, 38 rows scaled)  226

Bridget M. 20 pu, 20 dips scaled 169

Greg T. 15 muscle ups  110

Lindsey B. 40 dips, 40 pu  150

Corey B 40 disp, 40 pu scaled 235

Susie Burpees 20 dips, 20 rows scaled  190

Michael D. 40 scaled 168

Slash 20 dips 20 rows scaled 168

Michael J. 60 Dips/Rows scaled  205

Wonder Woman 20 ring trainer 20kg scaled/ 269

Brian S. 40 rows, 20 dips 170

Susan S. 20 dips/rows scaled 132

Supergirl 25 dips/40 pu scaled 257

Carrie S. 20 dips, 20 pu scaled 140

Rachit P. 55 dips, 55 pu scaled  176

Samantha P. 20 dips, pus scaled 165

Neighbor 40 dips 40 pu scaled 167

Collin L. 40 dips 40 pu scaled 203

Heather S. 20 dips 20 pu 157

JuJu 20 dips 20 rows scaled 152

Fuma 25 dips 25 pu scaled 236

Chance 41 Muscle ups 230

Alex B. 20 dips 20 pu scaled  217

El Diable 20 transitions scaled 239

Jimbo 51 Muscle ups 227

Geoff 24 Muscle ups 217

Sam G 20 dips 20 pu scaled 157

Elizabeth W. 20 dips  20 rows 117

Paul H. 40 rows 40 dips scaled 189

Ana E. 20 rows 20 dips 169

Kobert B. 40 rows 40 dips 175

Darren 40 pu 40 dips scaled 199

Chris C 40 rows 40 pu 153

Matt K. 20 rows 20 dips  173