October 11th

Todays workout at Rogue had several athletes either doing muscle-ups for the first time in a workout or doing more than they ever had before! Ryan Rapenport and Heather Welsh got to unleash their newly acquired muscle-up skills on todays WOD, and did a fantastic job as well. A large portion of the classes subbed shoot thru’s but they may have had it even harder as they could cycle rounds faster and get more reps. Great Job today!

Skill
2x through
Super set
3 Way Hamstring (30 seconds right/left)
1:00 Plank hold opposite reach outs

WOD
15 Min AMRAP
5 Muscle ups (* Sub 7 paralette shoot thru’s)
10 Kettlebell swings (70/53)

Top Score-
Dave Ulmer- 9 rounds+ 3

Resident Bro-King Ryan ripping off muscle-ups

From Drop Box

Bro Prince Dustin doin work!

From Drop Box