Here’s a Flashback Friday to “Randy” (without the rings, but with a whole lotta speed!) at the 2015 CrossFit Games Regionals.

Coach Sarah and a "pre-Arena Ready" Cassie Ann Ludwig were actually in the same heat - as it turns out that was the last time that would ever happen, including in 2017 when they both qualified as Arena Ready athletes for the 2017 Regional (not once did we get a heat with both of them together that year!).  Their times of 2:48 and 3:21 are still not too shabby four years later, even including the requirements to run out to the barbell, move the barbell every 25 reps, and then run to the finish mat.

WOD For 06-07-19:

Alternating EMOM For 8 Rounds:

1) 2 Power Snatches

2) Ring Muscle-up Progressions


*Climb as your technique allows on the barbell.

**Come in to the gym for the Ring MU progression exercises!


-then-


”Randy On the Rings”

For Time:

75 Power Snatches @ 75/55 lbs

*You MUST Perform 4 Ring Muscle-ups at the top of Every OTHER Minute, including at “3-2-1 Go!” (i.e. at 0:00, 2:00, 4:00, 6:00, etc on the clock).