WOD FOR WEDNESDAY 7-8-15. Please note the changes.July 8, 2015
In 15 Minutes, as many reps as possible of
12 Ab-Mat Situps ( DO use an Ab-Mat) if possible.
9 Jump Squats (Unloaded)
6 Burpees (both groups. CrossOver Pushups out)
3 Muscle Ups (bar or ring) if possible. If not a) c2b Pullups or b).
If you are scaling the final movement, maintain a high degree of difficulty. Every rep should be challenging and demand your focus. So if you could roll through 5 kipping pullups on this workout. You should definitely try to go chest to bar. If you can;t cycle Muscleups, but can do consistent singles, you should do so, etc etc. The challenge of this workout is hustling through the first 3 elements and then gathering yourself for the final, most difficult element. Dont make the last piece easy.
Took this on this am and got 299 reps or 1 muscle-up shy of 10 rds. The leg demand is light. I found 12 ab mat situps to be harder than I would’ve liked.