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by Marlies Severyn


Coach Creation WOD

1.3K 22
  • AMRAP in 20 minutes
  • 400 meter Weighted Run (30 lb)
  • 5 Ring Muscle-Ups

Don the best, pack or load up with the sandbag. Complete 400m run as fast as possible. Drop the vest, pack or sandbag, and complete 5 ring muscle-ups (must start from a full hang and pass through a portion of the dip, into full extension at the top of the rings). Don the best, pack or sandbag and begin round 2.


Unweighted run. Ring muscle-ups – 3 reps per round; you can also do jumping strict RMU, leg assisted, or sub in 2 ring pull-ups and 2 ring dips for each muscle-up (must be 2&2, not 10 ring pull-ups then 10 dips).

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