Strength/Skill: EMOM 15 minutes
Min 1: 2 Muscle Ups*
Min 2: 4 strict HSPU
Min 3: 20 second LSit hold
WOD: 2 minute AMRAP
Thrusters 135/95
Rest 1 minute
3 minute AMRAP
Thrusters 115/85
Rest 1 minute
4 minute AMRAP
Thrusters 95/65
*Sub for muscle ups:
1) strict C2B/strict pull-up
2) kipping C2B/kipping pull-up
3) ring rows/dips
Sub for Strict HSPU:
1) kipping HSPU
2) push press
3) DB push press
Score: Skill rounds completed and WOD reps
[video width="640" height="640" mp4="https://www.crossfitjaguar.com/wp-content/uploads/2015/08/1440169509083…"][/video]
Min 1: 2 Muscle Ups*
Min 2: 4 strict HSPU
Min 3: 20 second LSit hold
WOD: 2 minute AMRAP
Thrusters 135/95
Rest 1 minute
3 minute AMRAP
Thrusters 115/85
Rest 1 minute
4 minute AMRAP
Thrusters 95/65
*Sub for muscle ups:
1) strict C2B/strict pull-up
2) kipping C2B/kipping pull-up
3) ring rows/dips
Sub for Strict HSPU:
1) kipping HSPU
2) push press
3) DB push press
Score: Skill rounds completed and WOD reps
Happy birthday Mike!! Here are those curls you wanted!
[video width="640" height="640" mp4="https://www.crossfitjaguar.com/wp-content/uploads/2015/08/1440169509083…"][/video]