Home / W.O.D. / 08/20/2021 Friday Workout

WARMUP
2 ROUNDS
20 Jumping Jacks
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows

Into…

2 ROUNDS
10 Over the Fence
10 Under the Fence
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings

STRENGTH
Back Squat
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%

WORKOUT
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)
5 Bar Muscle-Ups

(Score is Time)

BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

 
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