01.30.2018 WOD

A. Mobility & Warm-up

B. Strength

15 minutes to find 1RM Thruster

Not a bad way to start my Monday. Pr’d my Thruster at 220#! ???? Last time I tried (maybe a year and a half ago) I hit 195# and couldn’t hit 200#. @mikeleeopex Belt: @mitsuostrength

A post shared by Jamie Hagiya (@jamiejoyce2) on Jan 29, 2018 at 12:18pm PST

C. WOD

10 Muscle-ups (20 strict pull-ups)
25 Thruster (75/55)
1000m Row
25 Thrusters
10 muscle-ups
For time
*See Instagram post below for other scaling options.

Monday 180115 For time: 10 muscle-ups 25 thrusters 1,000-meter row 25 thrusters 10 muscle-ups Men: 75 lb. Women: 55 lb. Post time to comments. – Scaling If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row. – Intermediate Option For time: 10 assisted muscle-ups 25 thrusters 1,000-meter row 25 thrusters 10 assisted muscle-ups Men: 75 lb. Women: 55 lb. – Beginner Option For time: 10 ring rows 10 jumping dips 25 thrusters 750-meter row 25 thrusters 10 jumping dips 10 ring rows Men: 45 lb. Women: 35 lb.  #CrossFit

A post shared by CrossFitWOD (@crossfitwod) on Jan 14, 2018 at 7:11pm PST