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