workout of the day

Monday 180115

..

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180115 Tips With Rory McKernan
The Muscle-Up
The Thruster
Rowing

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.

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