THE HUMAN SPIRIT THRIVES ON CHALLENGE

Tane gets through the Ring Muscle Ups

No matter what level you are at in terms of fitness and technical proficiency, you are encouraged to come in today and have a go at 18.3.  Below are the “official” versions of the workout, but if you need to scale or modify further, then that is all good.  Just treat it like any other workout – don’t be put off by it being an “Open” WOD.  Challenge yourself like you do any other day.

WORKOUT OF THE DAY

METCON

Open WOD 18.3 RX’d

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

 

Open WOD 18.3 Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Published by AB

Crossfit Coach

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