Today's workout is mix between two workouts. If you look at the break down, it is a mix between Karen- 150 wall ball shots to a 3m target with a 10kg ball and also 30 muscle ups for time. The time that it takes you for Karen and the time that it takes you for 30 muscles added together should be much more than the time it takes you to do this session. That means that this session should take you les than the sum of those two workouts added together.

During today's workouts spend a little extra time on your wall balls and ensure you actually hit your target. After all CrossFit is not only about your heart rate and lungs. We want to see how accurate you are and if you are able to concentrate whilst being fatigued. I remember Lawrence Mc telling me during his refereeing training that during or between work periods on the C2 rower they were required to name countries in alphabetical order or memorise information and repeat it when fatigued. We won't be doing this at CrossFit today but is a reminder of how you have to still achieve a task when you have no air in your lungs

If you can't manage to do muscles ups then you will sub 2 chest to bar pull ups and 2 ring dips per muscle up. You should work on transitional muscle ups in your warm up.

WOD

For time:
50 Wall ball shots 10/5kg ball
10 Muscle-ups
40 Wall ball shots 10/5kg ball
8 Muscle-ups
30 Wall ball shots, 10/5kgball
6 Muscle-ups
20 Wall ball shots, 10/5kg ball
4 Muscle-ups
10 Wall ball shots, 10/5kgball
2 Muscle-ups

* muscle up subs are 2 pull ups 2 full range ring dips

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