The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Skills

Sumo Deadlift High-Pulls

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
*Scale Muscle Ups with the below ideas:

Muscle Up with Box

https://youtu.be/8PlMXn6wP9I

Muscle Up with Band

https://youtu.be/IbEUM6KQNzg

or

The Cell Gym Muscle up progression

In honor of my little Tyler’s 12th birthday today we will do the hero WOD Tyler