Strength/Skill: (25 minutes)
Front Squat
6@70%
4@75%
2@80%
5@75%
3@80%
1@85%
WOD: (12 minutes)
12 minute AMRAP
150 Wall balls
90 Double unders
30 Muscle-ups
EXTRA CREDIT: 3 minute AMRAP max calorie row immediately post-WOD
Score:
-Heaviest squat (or 5RM)
-WOD reps completed
Coach’s Notes
-Members that do not have a maximal front squat to go off will establish a 5RM front squat
-Reps should be challenging but not soul-crushing
-Scale double unders to lateral hops
-Scale muscle ups first to C2B pull-ups, then regular pull-ups, then ring rows
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