Tuesday 10-20-15 WOD

Mig's putting out the vibe while we're waiting for the girls to finish shopping at BCBD. The man can bust out WOD's and model a hot bod... 

Tuesday 10-20-15 WOD

CrossFit & Fitness
A.
3 Rounds NFT

5 Strict HSPU Add deficit if needed. If you have kipping HSPU you may kipp up but take 3-4 seconds on the negative especially when it gets spicy that last 2-3 inches at the bottom (Fitness Option is kneeling strict press with bells)

5 Strict Ring Muscle Ups (add weight as needed)  or Ring Dips at a tempo of 31x1 (Tempo for ring
dips only). Fitness option is ring dips.

10 Alternating DB Squat Snatches (If you do not have the mobility for a full squat snatch catch it in a power position and ride it down as low as possible while maintaining a good position). If you can't get into a good starting position start with the DB in a "launch" position as if you were using a BB in
an Olympic lift.

2 Min Triple under work for those that have good double under and double under work for those that have not yet mastered them.

B.
10 Min EMOM
5 HSPU @ 25/45#
5 Burpees
20 DU's
5 T2B