Wednesday’s WOD

Warm-up:

15-12-9:
Overhead Squat
Ring Row (+ Sit Back on set of 9)

Strength:

Overhead Squat 5RM, then 90%x5x3

WOD:

30 Muscle-Ups For Time

TIMECAP: 10:00

Extra Work:

4500m Progression Row

0-1500m @ 60%
1500-3000m @ 70%
3000-4500m @ 80%