WOD: Thursday

Wednesday, September 14th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)


Inch worms (stationary)

dead hang to active (:3 holds)

leg swings (forward)

leg swing (lateral)

4x jog/run to fence

3 strict pull ups + :20 HS hold

Then take 5min to get sorted for the Mups and HSPU in the workout.


Metcon (Time)

2 rounds for time of: (16min cut off)

800m run

10 muscle ups

15 strict HSPU
Scale as needed.

Today we are looking for a hard paced run effort then chip away through the gymnastics.

Muscle up scale:

less reps


15 c2b pull ups

HSPU scale:

1xAb mat

7 negatives (controled)

15 LEGIT push ups