CrossFit Games Age Group Qualifier WOD #3

15 Minutes

5 Rounds

4 Ring Muscle Ups

13 Shoulder To Overhead (135/95)

5 Rounds

4 Ring Muscle Ups

7 Shoulder To Overhead (185/125)

The workout above is the RX WOD for the Qualifier.

For today, if you aren’t doing the ring muscle ups, we are going to do 8 Pull Ups each round.  For your shoulder to overhead weight, the first 5 rounds should be a weight you can do unbroken in each of the 5 rounds.  For the weight for the second round, you should be looking at a challenging weight that you can do in 2 sets.

If you have some ring muscle ups and want to do some for the WOD, consider either alternating rounds of MU and pull ups or possibly even 2 Ring MU and 4 Pull Ups per round.   Find what challenges you for this one.