Read–Unexpected Heights by CrossFit Games. “Wattier, who can do 10 strict pull-ups with ease and crank out kipping sets in the high 20s, isn’t a particularly imposing character at 5-foot-5 and 127 pounds. She had no athletic background, save for a few years of recreational softball, before she walked in the door at CrossFit Omaha in October of 2009. Just a strong grip from years of work on a Nebraska farm and a consistent will that saw her conquer muscle-ups four months ago. Wattier is also 61 years old. And workout buddies can take heart in chasing her: it’s what the entire CrossFit Games masters field did this past summer, with Wattier winning the final event to take first in the women’s 60+ division.” Whoa.

Eat–Slow Cooker Chocolate Chicken Mole from Stupid Easy Paleo. 

Watch–America’s Biggest Problem & Better at Everything from Dr. Kirk Parsley and Barbell Shrugged….whether you’re part of the nutrition challenge or not, if you’re training at this gym, we expect to you invest in your overall wellness.

Warmup
Speed Ladder

Hip Mobility Series

Lift
5 x 2
Sets across.
Add 10-20# to last week’s load, or 65-70% if you didn’t deadlift.
Deadlift

Skill
Level 4
5x AFAP
4 Muscle Ups
10 T2B
15 Step-ups per leg

ALL OTHER LEVELS NOT AFAP
20-25 minutes
Level 3
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L