MOD
Back Squat
1 x 6 @ 70%
1 x 4 @ 80%
1 x 2 @ 90%
1 Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift.
The athlete should take no more than 2 seconds at the top
of the lift to breathe, brace and start their descent for the next rep.
WOD
For Time:
A. (12 Min Cap)
14 S2OH 95/65
5 Muscle Ups (10 Pull Ups/10 Box Dips)
12 S2OH
4 Muscle Ups (8 Pull Ups/8 Box Dips)
10 S2OH
3 Muscle Ups (6 Pull Ups/6 Box Dips)
8 S2OH 95/65
2 Muscle Ups (4 Pull Ups/4 Box Dips)
6 S2OH
1 Muscle Ups (2 Pull Ups/2 Box Dips)
Rest exactly 2 Minutes
B.
AMRAP 5
“Cindy”
Rx+ 25,20,15,10,5 Rep Scheme for S2OH
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