April 9th, 2019

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Running is Back in full swing:)

Today’s WOD

Every 5 Minutes X5

1 Strict Muscle Up

2 Squat Snatch 185/155

3 Overhead Squat 185/155

This is a challenging test of skill. The strict muscle up is a struggle for many and should be mastered before more dynamic movements are introduced. Check out the scaling options today and find something that works for you.

Score: Average Round Time on Intensity

Scaling for Intensity

  • Strict Muscle Up → Jumping Transition → 3 Strict Ring Pull Up in Hollow → 3 Strict Pull Up → 3 Banded Pull Up → 5 Ring Row
  • Squat Snatch → Reduce Weight → Hang Squat Snatch → Power Position + 4 Overhead Squat

Overhead Squat → Reduce Weight

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