CrossFit 42 South

WOD: Friday the 16th of January

GPP

Skill
Spend time on the rings. For those who have muscle ups, practice and dial them in if you think you will get to them in this WOD. Those who don’t, start learning false grip and ring dips.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups
*If you get to muscle ups and you don’t have them yet do 3 c2b pull ups + 3 ring dips


COMP

Strength
Push press 5-5-5 –rest 2:00
*T&G. Build per set.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups



 

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2 Responses to “WOD: Friday the 16th of January”

  1. Lucy says:

    Push press 5-5-5 

    52.5kg, 55kg, 60kg found these hard today just couldn't get it up there

    Conditioning- 249reps

    50 t2b for time- 3:01

  2. Chelsea walker says:

    Press 5-5-5

    35-45-50

    Conditioning wod 

    finished Du's @ 7:54 attempted 6 MU no luck was pretty much just swinging