“For it is God’s will that by doing good you should silence the ignorant talk of foolish men. Live as free men, but do not use your freedom as a cover-up for evil; live as servants of God.”- 1 Peter 2:15-16

FRIDAY 081113

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

MOD for this workout is 3 pull-ups and 3 dips for each muscle up!

TOP PERFORMERS

Squats and Muscle-ups

The air squat can be the hardest to overcome for some sedentary athletes.  If you sit at your desk all day or drive in your car most of the day you could very well find yourself in the same position.  The number one fault with the air squat is tight hamstrings!! 

The Muscle-up is the hardest gymnastic movement that we do.  If you can do one then your on your way.  If you can not perform a muscle -up than I suggest you begin working on the progression. You can use a box with your feet on it. This cuts your Body weight in half!! Make sure you get with one of our great coaches to show you.

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This entry was posted on Thursday, November 13th, 2008 at 3:57 pm and is filed under WODs. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.