WOD – 020419

1. warm up

  • reverse lunges
  • cossak
  • air squat w/pause

2. front squat : 5 x 5 @ 2rm pause squat (about 75-80% of 1rm)

muscle up progression : emom

  1. 10 kips
  2. 10 false grip ring rows
  3. 3- 5 ring dip (use band if needed)
  4. 1-3 muscle ups (or scaling option for WOD)

for time (18-min)

  • 60 wall ball (20/14)
  • 12 muscle ups
  • 30 front squat (165/125)
  • 6 muscle ups

Leave a Reply

Your email address will not be published. Required fields are marked *

X