March 9, 2018 – 18.3!!

2 Rounds For Time:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Alternating Dumbbell Snatch
100 Double Unders
12 Bar Muscle Ups

–14 Min Time Cap–

Please make sure you get in early and get your shoulders warmed up really well. First heat will start at 4:20, there will be 4 people in each heat, and heats will run every 18 min. That gives us 14 min for the workout and 4 min between heats to get things reset for the next heat!

There are a few standards we want you to review:
–Double Unders- The rope must spin under your feet in order for the rep to count. That means if you trip up or land on top of your rope, that rep will not be counted.
–Dumbbell Snatch- These MUST be alternated every rep. The dumbbell can switch hands at or below face-level, it cannot be handed off overhead. BOTH ENDS of the dumbbell must touch the ground at the bottom of the snatch.
–Ring Muscle Ups- Arms must be fully extended at the bottom of the muscle up with your feet off the ground. You must pass through a dip portion of the rep, and arms must be fully locked out a the top for a good rep.
–Bar Muscle Ups- Same as ring muscle ups: arms extended with feet off the ground at the bottom, arms locked out at the top, and must pass through a dip portion. Also, no other part of your arm may touch the bar besides your hands, or this will be a no rep. And you can use tape OR hand grips, but for this workout, you are not allowed to use both together.

Now, who’s ready to show off their gymnasty skills?!?!