Friday, 19 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 10 Step Ups
    • 5 Kip Swings / Hip To Rings (rd 2)
    • 10 Squat Jumps
    • 5 Tempo Push Ups

STRENGTH

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

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90%

METCON

  • 6 rounds for time of:
    • Sled Push, 180/135 lbs, 50 ft
    • 6 Muscle-ups

Sled Push / Double Dumbbell Lunges, 50/35 lbs, 50 ft / 10 Double Dumbbell Box Step ups Scaling Options: Sled push should be on the heavier side but unbroken. For the muscle ups, pick a number that you can hit unbroken each round! Scale to 12 C2B Pull Ups or Pull Ups if needed.

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