workout of the day

Tuesday 180717

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7 rounds of:
15 hip-back extensions
3 strict muscle-ups

Scroll for scaling options.

Compare to 140515.


Related:
CrossFit WOD 180717 Tips With Rory McKernan
The GHD Hip & Back Extension
The Strict Muscle-Up

Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups

Amanda Arruda of Celebration CrossFit