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Photo Credit: Angela Clancy

  WoD: "Three Quarter Time"

Complete 3 Rounds For Time

of:

7 Ring Muscle-Ups

50 Air Squats

750m (600m) Row

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Assault Bike will be 60 cal (45 cal)

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• Lovely way to kick off the week. Some high skill, some, more basic, skill & an element of capacity work.
• Our goals here are to find the maximum threshold pace we can. Plainly speaking, what is the fastest rate you can go to without losing pace in the 2nd/3rd rounds?? This is not an easy thing to figure out and often times will be found out through trial & error.
• The muscle-ups will certainly test our upper body strength & skill. Choose an efficient plan to get through the reps in timely fashion. It is the other moves that become the banana skin of the workout. The volume is high yet you need to  make the squats unbroken and stay in control of that machine, be it a bike or a rower. It doesn't matter. Just stay in control of it.
• Overall goal today is go around 15 minutes and to  make each round loo0k extremely  similar to each other split wise. Make those rows efforts look identical.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.