Skill: Back Squat 2.2.2.2
Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM
WOD:
5-4-3-2-1 Ring Muscle Ups
10-15-20-25-30 Wall Balls 20#/14#
For Time
SUBS FOR MUSCLE UPS:
Intermediate: 10-8-6-4-2 c2b/pull-ups + 5-4-3-2-1 dips
Scaled: 15-12-9-6-3 ring rows + 10-8-6-4-2 push-ups
NO LOW ROGUE BARS. Either ring rows or c2b/pull-ups
Score: heaviest back squat double/time
Synchronized Wall Balls?
Lilo rests while you work.
Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM
WOD:
5-4-3-2-1 Ring Muscle Ups
10-15-20-25-30 Wall Balls 20#/14#
For Time
SUBS FOR MUSCLE UPS:
Intermediate: 10-8-6-4-2 c2b/pull-ups + 5-4-3-2-1 dips
Scaled: 15-12-9-6-3 ring rows + 10-8-6-4-2 push-ups
NO LOW ROGUE BARS. Either ring rows or c2b/pull-ups
Score: heaviest back squat double/time
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