20 Nov WOD- Friday, Nov 20

Posted at 13:34h in WOD by

4th Annual Athlete’s Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here.

Skill: Muscle up Drills

Strength:

    Lv1: 5×5 Ring Row
    Lv2: 5×3 Ring Dip (AHAP- no bands)
    Lv3: 5×1 Strict Ring MU

WOD:15 min AMRAP

    50 OH Walking Lunges 45/35
    40 Box Jump 24/20
    30 PVC Sit-ups (behind the neck)
    20 Plate Burpees
    10 MU*

    *Sub for MU
    Lv1: 20 Push-ups
    Lv2: 10 Ring Dips (NO BANDS)

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

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