Today's WOD was mined by Seth from the BrandX Forums, and was originally posted there by Ratzon. Looks like a "fun" one, for sure.
5 Rounds For Time
- 3 Bar Muscle-Ups (sub 3x pull-ups and dips if no MU)
- 5 One-Legged Box Jumps, Left - 18"
- 4 L-Pull-Ups
- 5 One-Legged Box Jumps, Right - 18"
- 5 Strict Pull-Ups
- 5 One-Legged Box Jumps, Left - 18"
- 7 Kipping Pull-Ups
- 5 One-Legged Box Jumps, Right - 18"
The prospect of one-legged box jumps seems pretty gnarly to me, should be interesting. My personal recommendation is to either step down or jump down and land on both feet. Call me a sissy, but doing the jump down on one leg looks like an easy road to knee injury.
Incidentally, BrandX is an awesome resource for discussion and information on all things crossfit. I've learned much from reading their message board. Check it out if you have a little bit.
RESULTS:
Seth: 14:28
Justin: 16:38
Shiloh: 21:15, 3xpull-ups+dips for MU Rds 2-5
2 comments:
After working so hard to develop the kipping pull up, it was strange doing strict pull-ups again.
MU suck. I did the first three with HORRIBLE form. Then hit my rist on the first attempt on round 2.....subed 9 pull ups/9 rings dips
21:15
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