Wednesday, 5 January WOD

Warm-up

  • 2:00 Row or Run 400m –then– 3 Rounds
    • 30 Single Unders / 30 DUs / 30 DUs
    • 15 Air Squats / 10 Goblet Squats / 5 Pause Goblet Squats
    • 10 Kip Swings / 10 Inverted Rows / 5 Strict Pull Ups

STRENGTH

  • Front Squat 5×5 at 65% 1RM
  • Rest as needed between sets.

METCON

  • For time:
    • 5 Muscle-ups
    • 50 Double Unders
    • — Rest 1 min —
  • 2 rounds of:
    • 5 Muscle-ups
    • 50 Double Unders
    • — Rest 1 min —
  • 3 rounds of:
    • 5 Muscle-ups
    • 50 Double Unders
    • — Rest 1 min —
  • 4 rounds of:
    • 5 Muscle-ups
    • 50 Double Unders

Scaling Options: Scale to a good set of ring or bar muscle up that you can hold unbroken, or scale to C2B/Pull Ups/Inverted Rows. For the DUs no more than 0:45 of practice spent on them otherwise sub 75 Single Unders.

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