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Our Blog

Friday 1.13.17 Workout of the Day

By cfpalmbeach | In WODs | on January 12, 2017



“Ring It In”
For Time: (15 Min Cap)

10/7 Ring Muscle-ups  S(10 Strict Pull Ups + 10 Strict Ring Dips) RTG Women(10 MU)
100 Double-Unders   S(50 Dubs/200 Singles) RTG(150 Dubs)
20 Squat Snatch S(75/55) RX(115/80) RTG(135/95)
100 Double-Unders
10/7 Ring Muscle-ups


WOD Tips:

-Today we have a chipper workout that should take about 10-12 minutes to complete.  We have 3 technical movements today so try to scale appropriately where you don’t get stuck on any one movement for too long.  The squat snatches in the middle should take the longest, about 3-4 minutes to complete.  Choose a weight that you can string together 8-10 reps of when fresh, but you will probably opt for fast singles during today’s workout.  For the double unders and muscle ups/pull ups+dips, aim to spend no more than about 2 minutes on either movement. 




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