Strength/Skill: Muscle Ups, 4 x 3 every 90 seconds

  • Scaling:
    • 1. Full Muscle Ups (if you’re proficient at MUs, maybe throw a weight vest on)
      • 2. Banded Muscle Ups (Bar)
        • 3. Hollow Body Pullups (Strict)

WOD: 20 minute EMOM

  • min 1 — max Assault Bike calories
  • min 2 — rest
  • min 3 — max Muscle Ups
  • min 4 — rest
    • repeat sequence 5 times
    • keep separate records of bike calories and muscle ups
      • you will have 2 scores at the end of the workout, 1 score of total bike calories performed, and 1 score of total muscle ups performed

The Scoop

    1. Marina 2 year anniversary. Brook Bday
    2. Check out my Blog:  Here
    3. Check out my Amazon Recommendations and Books: Here
    4. Open Viewing Party: 17.2, 17.3, 17.4, 17.5
    5. March 4, 2017: 3rd Annual Bowling Outing
    6. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
    7. March 24, 2017: Friday Night Lights (80’s Theme)
    8. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
    9. June 17, 2017: Tri State Games