Friday WOD 20080926

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Edit: today only, omit pull-ups and dips from the warm-up.

30 Jumping pull-ups/Standing pulls and 30 bench dips for time.

Post time to comments.

Break up the sets any way you want to do them.

Thirty Muscle-ups for Time (Rob Miller)…[wmv][mov], courtesy of CrossFit HQ.

One thought on “Friday WOD 20080926

Add yours

  1. 30 Band assisted Muscle-ups
    5:28 PR

    Last time I did this it was somewhere in the eight minute area with the same amount of assistance. My arms are so shaky it’s hard to type.

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