Friday, 5 November WOD

Warm-up

  • 2:00 Bike –then– 2 Rounds
    • 10 Pause Air Squats
    • 10 V-Ups 10 Squat Jumps
    • 10 Kip Swings (on rings if possible)

STRENGTH

  • Back Squat 5-3-ME
    • Use the heaviest weight you can for each set.
    • Rest as needed between sets.

METCON

  • 5 rounds, 2 mins each, for max reps of:
    • 25 Wall Balls, 20/14 lbs
    • max reps in remaining time Muscle-ups
    • Rest 1 min

Scaling Options: Wall Balls should be 2 sets or unbroken, either way no more than 1:20 spent on the wall balls. If you’re not doing muscle ups perform max reps kipping pull ups or inverted rows if needed.

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