Tuesday, 14 September WOD

Warm-up

  • 20 Air Squats
  • 10 Kip Swings
  • 0:30 Squat Hold
  • 20 Air Squats
  • 10 Hips to bar
  • 0:30 Squat Hold
  • 20 Air Squats
  • 10 Inverted Rows

Strength:

  • Back Squat 20-15-10-5
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work up each set to a challenging set of 5.

METCON:

  • 6 rounds for time of:
    • 21/18 Row Calories
    • 14 Wall Balls, 20/14 lbs
    • 7 Muscle-ups

Scaling Options: Wall Balls should be unbroken focus on the muscle ups for today, pick a number you can do unbroken between 3-7 reps, if you need you can scale to bar MUs or 14 C2B/Pull Ups or if needed 7 Inverted Rows + 7 Push Ups.

Time Cap: 20 mins

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