Tuesday, 31 August WOD

Warm-up

  • 2:00 Row or Run
  • –then– 3 Rounds
    • 7 Squat Jumps + 30 second Squat Hold
    • 10 Kip Swings (ring if possible) + 5 Scap Pull Ups
    • 30 Single Unders

Strength:

  • Box Back Squat 10×2 at 60% 1RM
  • Rest 1 min between sets.

Use a bench or box, control the descent and focus on explosiveness coming back up!

METCON:

  • 5 rounds for time of:
    • Row, 250 m
    • 7 Muscle-ups
    • 50 Double Unders

Scaling Options: Sub 14 TTB instead of muscle ups for today. Or 14 C2B, make sure you keep them unbroken or 1 quick break!

Time Cap: 16 mins

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