Strength/Skill: (20 minutes)
Back Squat
6@70%
4@75%
2@80%
5@75%
3@80%
1@85%
*rest 90sec-2min between sets
WOD: (14 minutes)
AMRAP 14 minutes
7 Muscle-ups
50 Wall balls 20/14
100 Double-unders
EXTRA CREDIT: 3 minute AMRAP pull-ups immediately post-WOD
Score:
-Heaviest back squat weight (or 5RM)
-Total WOD reps
Coach’s Notes
-Members without a maximal back squat will establish a 5RM
-Scale muscle-ups to C2B pull-ups, then regular pull-ups, then ring rows
-Scale double unders to lateral hops
Back Squat
6@70%
4@75%
2@80%
5@75%
3@80%
1@85%
*rest 90sec-2min between sets
WOD: (14 minutes)
AMRAP 14 minutes
7 Muscle-ups
50 Wall balls 20/14
100 Double-unders
EXTRA CREDIT: 3 minute AMRAP pull-ups immediately post-WOD
Score:
-Heaviest back squat weight (or 5RM)
-Total WOD reps
Coach’s Notes
-Members without a maximal back squat will establish a 5RM
-Scale muscle-ups to C2B pull-ups, then regular pull-ups, then ring rows
-Scale double unders to lateral hops
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