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Zack Ruhl

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Zack is one of my favorite athletes.  Not just because he is a bad ass adaptive athlete who refuses to quit, but also because he is fun and funny.  He is always having a good time, trying new things and cheering on others.

 

Another golden opportunity to crush it today from Pat Sherwood and CrossFit Linchpin….with a little gymnastics work from me!

 

Vivendi Lab. Week 16. Wednesday.

 

5 Rounds

3 Strict Muscle Ups INTO

5 Kipping Muscle Ups

Rest as needed between rounds.

 

Death by Thrusters

115/75

Min 1 do 1 Thruster

Min 2 do 2 Thrusters

Min 3 do 3 Thrusters…..

Until you DIE!!  Ha! Until you can’t make it in the minute anymore.

 

Notes:

Use a weight that is just slightly heavier than you would use to try to get a 7 min or less Fran. Something you could definitely do 15 reps in a row with fresh.

 

(scale the numbers if you need to 1 and 3, or 2 and 4)

 

2 Responses to “You Ruhl”

  1. Chelsea

    A) work up to a heavy 2 DL stopped after 285#
    B) thruster wod 14 rounds + 13
    C) 30 strict chest to ring pull-ups

    Reply
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