WOD – August 2, 2014

Workout of the Day
A) Bench Press 4×3

B) For time:
10 Double-Unders
5 Muscle-Ups
20 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
40 Double-Unders
2 Muscle-Ups
50 Double-Unders
1 Muscle-Up

Coaching Tips
-Increase weight each set of the bench press. If everything is feeling good, go for a 3RM today.

-Select 1 of 2 possible subs for the muscle-ups:
A) 2 CTB Pullups + 2 Ring Dips, or
B) 3 Pullups + 3 Box Dips

-If you’re not yet proficient at double-unders, there are a few scaling options:
A) Half reps: do rounds of 5-10-15-20-25 for 75 total DU’s
B) Count attempts toward your total. You can do this with the full or half rep scheme.
C) If utter frustration sets in, move to 2x singles or 1:1 tuck jumps.

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