Butterflies and Muscle-Ups Everywhere
Mark has got his butterfly pull-ups down. Having broken his clavicle in a riding accident in August, he's worked hard to build his strength back up. We've had a number of people get butterflies and muscle-ups lately, as well as kipping pull-ups and rope climbs. It never gets old to see someone get it for the first time. Keep up the hard work everyone!
Tuesday's WODs
Level 1
Strength: Snatch Balance, 5x3, increase weight each set
Then,
Overhead Squats
HSPUs
Choose one of the following rep schemes with weight you can move efficiently and with good form:
9-7-5 @ 145/95 lb
11-9-7 @ 135/85 lb
13-11-9 @ 125/75 lb
15-13-11 @ 115/65 lb
17-15-13 @ 105/55 lb
19-17-15 @ 95/45 lb
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Elements
Skill: Back Squats
Then,
12 Back Squats (75/55)
12 Grasshoppers (R+L=1)
7 Rounds
CFFW in the News!
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Athletes & Achievements
