Team work!

Warm-up
Coach’s choice

WOD prep
Muscle Ups and muscle up transitions

WOD
Dunn

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

AMRAP 19
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (20)

*On the burpees, jump over the box without touching it.

Option 2:
AMRAP 19
1 muscle-up
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs(20,16)

*On the burpees, jump over the box without touching it.

During your warm-up, practice the muscle-up, specifically the transition. If you can successfully complete a muscle-up in your warm-up, make at least 1 attempt each round. If you fail 2 consecutive attempts, switch to the beginner option.

Option 3:
Beginner
Complete as many rounds as possible in 19 minutes of:
5 low-ring transitions with a dip or into jumping dip.
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump on-and-overs(20,16)

During your warm-up, experiment with the muscle-up transition. Move the feet closer to the rings to decrease the difficulty. Find a position that allows you to complete 5 unbroken reps with excellent technique, but with some challenge to the upper body. If unable to jump on and over the box, reduce the height further or consider jumping over a low object like a parallette.

Post WOD
Foam roll lats. 2 minutes per side.