Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)
WOD:
5 Rounds
20 Wall Balls
50 Double Unders
5 Muscle Ups (Ring or Bar)
We are going to back squat again today – Happy Monday! If your form is great, you will try and add 5-10# per working set over last week. The main focus is on good form though – no sense adding weight to the barbell if you can’t squat to full depth, you aren’t going to build any strength anywhere doing that.
Then we are going to work on our wall balls, double unders, and muscles ups! You got to work on a smaller number of muscle ups and double unders a few weeks ago. Today, we are going to add 20 wall balls to get each round started, the knock out 50 double unders (or a suitable scaling option to keep that heart rate up) and then you will work on those muscle ups.
The muscle ups can be ring or bar. Try and make whatever scaling option you did last month a bit more challenging. 5 Pull Ups + 5 Ring Dips + 5 Burpees OR Ring Muscle Ups on toes depending on how close athletes are to developing muscle up strength
