Paramus | 9-9-19 | CF WOD
WORKOUT OF THE DAY
Push jerks 155#/105#
Muscle-ups (Strict pull-ups/Ring rows 2x)
*50 Double unders/150 Singles after each set
Post results to Wodify.
Find a heavy 3 reps. Test your limits and build your confidence for a 1RM coming soon to a platform near you.
Moderate to heavy jerk. A weight you can do 3-6 reps unbroken or stay light and increase the reps.
Avoid kipping the pull-up and focus on staying strict to build pure pulling strength. Band up, try negatives or double the reps for ring rows. Choose a muscle-up progression if you have multiple strict pull-ups. Bar or ring MUs are are acceptable here.
11-14 minute target.