Zack Ruhl
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)
Dewey
9 minutes and 5 into round ten
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