Friday WOD – 062714

tbt

TBT to April 2012 when we still WODed on Tess’ farm in Rochester.

WORKOUT OF THE DAY

Fitness
1. Squat: 1X5@40%, 1X5@50%, 1×5 @60%

2. Metcon

For time:

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Row 1k

3 rounds of-

4 Muscle-Ups
50 Double-Unders

Scaling Options:
1x Muscle Up Progressions

Or, Select from one move from each list to substitute for MU’s:
1x C2B
1x Strict Pull-ups
1x Jumping Pull-ups w/ negative
2x Ring Row

2x Ring Dips
2x Bar Dips
2x Push-ups

Performance
1. Squat: 1X5@40%, 1X5@50%, 1×5 @60%

2. Metcon

For time:

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Row 1k

3 rounds of-

4 Muscle-Ups
50 Double-Unders