Strength
Front Squat – Work up to a heavy single, then do 3×3 @ 90%
Conditioning
For Time
250m Sled Drag (bodyweight)
30 Ring Muscle-Ups
250m Sled Drag (bodyweight)
WOD Notes: Scaling for the MU are 15-20 Banded Bar MU or Jumping MU. There is a 7 minute time cap to complete all the reps. You must move on to the sled drag at the end if you fail to complete the reps in that time. If you missed yesterday’s WOD, you can do 30 C2B pull-ups/30 Ring dips. You may also Row 1600m as another scaling option.
