Warm-up
Coach’s choice

WOD prep
Muscle up transition practice & Strict muscle up practice.

Double under practice

WOD

CrossFit Main site from 7/11/17

5 Strict muscle ups
50 double-unders
4 Strict muscle ups
40 double-unders
3 Strict muscle ups
30 double-unders
2 Strict muscle ups
20 double-unders
1 Strict muscle ups
10 double-unders

Scaling this WOD
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Option 2
5 slow muscle-up transitions with straight legs
50 double-unders
4 slow muscle-up transitions with straight legs
40 double-unders
3 slow muscle-up transitions with straight legs
30 double-unders
2 slow muscle-up transitions with straight legs
20 double-unders
1 slow muscle-up transitions with straight legs
10 double-unders

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 flawless execution, but also offers a challenge to the upper body. If able to perform a strict muscle-up from a seated position, attempt at least one strict muscle-up in each round of the workout. If you fail, finish the round with transitions. If double-unders are inconsistent, count all attempts.

Option 3
For time:
10 slow muscle-up transitions with bent legs
50 single-unders
8 slow muscle-up transitions with bent legs
40 single-unders
6 slow muscle-up transitions with bent legs
30 single-unders
4 slow muscle-up transitions with bent legs
20 single-unders
2 slow muscle-up transitions with bent legs
10 single-unders

During your warm-up, practice a few sets of strict dips and pull-ups. Use a band for assistance if needed. Move slowly with control on each step of the low-ring transition.

Post WOD
Lax ball on pec for 2 minutes each