FORGED FRIDAY
Skill:
Muscle up
Slow transitions
Banded hops to ring
Banded transitions
Or Coaches choice
WOD:
“Jason“
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to beyond the whiteboard.
Scale appropriately to the most difficult muscle up scale of which you are capable. If scaling the numbers, scale to something personally aggressive. Remember why we have Forged Friday. We are honoring the fallen and those that our their all on the line with our best efforts.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget n