WOD - Monday, March 1, 2010

1:00

Look Out . . . I messed up the workout (didn't see the "three rounds for time" text. Here is the CrossFit scaling and substitutions (1 muscleup = 3 dips & 3 pullups)

Big Dawgs:
As Rx’d - (Recommended at end of post)

Muscle ups are most often done on rings but bar muscle ups can be used. If you cannot do muscle ups, today you are not a Big Dawg.

The Porch:
Three rounds for time of:
15 Muscle-ups
100 Squats
25 GHD situps

Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)
50 Squats
25 Situps

Puppies:
Three rounds for time of:
10 Muscle-up progressions of your choice
35 Squats
15 Situps

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice
20 Squats
10 Situps

Rx'd - 3 rounds for time:
25 Muscleups
100 squats
50 situps on ball
50 back extensions on ball