Skill – Muscle Up
Practice for 15 min
If you aren’t close and need to be stronger! Work these progressions.
4 round
10 ring rows (feet on box if possible)
10 transfer through rings
10 ring dips/banded dips or 20 box dips

Or work jumping Muscle Ups

If you have good MU
Complete 30 for time

WOD
3 rounds
Run 400m
200m 1 arm Farmer Walk (KB Heavy)

HOA(Heart of America Competition)
HEre are some details about HOA:

This is one of the most fun events that we do every year. It is a competition for ALL skill levels. Last year we had people compete who had been crossfitting for only a few months and LOVED IT! They have not announced a price yet but last year it was between 30-50 per person. The date is November 2nd-5. We would leave early-mid morning on the 2nd and most likely car pool. (we might have access to a bus but not positive yet) As far as picking teams go, you are more than welcome to come up with a team on your own or put your name on the board and we will put you on a team. Either way is fine. We really hope to have a great turnout this year and represent. We are going to push the deadline back a few weeks but please let us decide as soon as possible so we can get everything planned. If you decide to participate I promise you won’t be disappointed. If you have any questions feel free to email us qccf.info@gmail.com or ask on our Facebook group page.

We will post more details as they become available.