150313 ~ Happy Birthday Coach D!!

Wow 15.3...Castro is getting serious!  Many are upset that the Muscle Up has been programmed as the 1st movement.....your options...Spend 14 min trying to get your 1st, or decide to go scaled and work through an absolute burner.  In Castro's eyes, he wants to separate the Regional Athletes from the regular "Exerciser".  Either way, we knew the MU was coming at some point.....we even spent 9 Weeks working on progressions in trying to hit them.  If you are trying to hit your first, ask yourself how much time you have continued to put in to those progressions once the 9 weeks was up?  How much more time will you put in to overcoming this goat in 2015, so you are never surprised in the Open ever again! 

How many will hit their 1st Muscle Up this weekend??? The Challenge has been given....how will you respond???

Today's Programming is brought to you by the Birthday boy Coach D!!  Hope you have a great day!!


15 min to find 1RM Snatch


Complete the following:


10 min Cap

5 Power Clean (205/155)

50 Dubs

500m row

Rest 5 minutes


5 Power Snatch (155/105)

25 Burpee to plate

500m row

Rest 5 minutes


5 OHS (135/95)

15 Box Jump

Each WOD is scored Separately. 

For Open Athletes:

1500m easy row:

If going scaled,

Complete 5 rnds (for rhythm, not time)

10 Wall Ball

50 Single Unders

If attempting Rx

20 min MU progression practice.  **Do not destroy your grip/ over fatigue your arms/shoulders....save some in the tank to hit one on Saturday**


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