Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.

BTWB

Choose:

FT: Air Squats and Ring Muscle-ups

For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

BTWB

FT: Air Squats and Bar Muscle-ups

For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

BTWB

Photo of Sean’s 1st Muscle-up by @robcwilson

Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.

Inside the Leaderboard: Margins of Victory
Results
Results cont