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IMG_9981CrossFit Hero WOD – “Taylor”

4 rounds for time of:
Run 400 meters
5 Burpee Muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

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Don’t have Muscle Ups – complete 5 MU Transitions or 4 Jumping to MU

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Great job, all!  You had some drippy runs today!

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Happy Birthday, Audrey!!

Another great skill drill to develop the transition phase of the Muscle Up once you have the strength of pulling to your chest and dipping from a deep range of motion.

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