Strength WOD
Front squats 8/8/8/8 (same weight across)
WOD
50 Double Unders
25 Wall Balls
5 Bar Muscle Ups
10 min AMRAP
Fitness: 5 Burpee Pull ups (14/10)
RX: 20/14
RX+: 30/20
Coaching Tip: Go heavy on the front squats. Shoot for 65-75% of 1 RM. Use a progression on the workout that lets you keep moving. You should not be staring up at the pull up bar between sets of Bar Muscle ups. Protect your hands. Ripping is the opposite of cool.
