OFF
Conditioning:
"Meadows" -- This a CrossFit Mainsite Hero WOD dedicated to the memory of U.S. Marine Corps Captain, Joshua S. Meadows, who was killed in Afghanistan in 2009. We have the upmost respect for the sacrifice you have made for our country. Thank you.
20 Muscle Ups
25 Inverted Hang to Lower -- Try to do this as slowly as possible
30 Ring Handstand Push ups
35 Ring Rows
40 Ring Pushups
Intermediate:
50 Pull ups
50 Dips
50 Toes to Bar
50 Ring Rows
50 Ring Pushups
Beginner:
25 Pullups
25 Dips
25 Knees to Elbow
25 Ring Rows
25 Ring Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Muscle Up DEMO
Inverted Hangs to Lower DEMO
Ring Handstand Pushup DEMO
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