A nasty couplet

For time:

50 Wall ball shots, 20/14-16 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

Chris Spealler 8:27; Kim Malz 13:02 (14 lb ball, bar MU)

Scale version A:  Same reps, lighter ball, muscle up transition

Scale version B:  25-20-15-10-5 Wall Ball shots, 5-4-3-2-1 Muscle ups

Wall Ball wmv mov

Muscle up wmv

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In addition to the events Diso announced yesterday, remember we’ve got the upcoming Battle of the Boxes at CrossFit Ventura on Saturday, November 13th.  Get your team together and sign up!

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“In Attics and Closets, ‘Biohackers’ Discover Their Inner Frankenstein” by Jeanne Whalen – The Wall Street Journal