Friday, April 28th
Strength/Skill:
Back squats 3×6 @ 80%
Met-Con:
1/2 Open WOD 15.3
14 min AMRAP
3 Muscle ups
25 Wallballs
50 DU
Back squats and then an open wod variation because why not:) Don’t go overboard on the squat weight. Never add weight at the expense of technique. If you can’t come back tomorrow, you did not get better.
The wod is meant to reall test aerobic power. Scale the muscle ups accordingly so you can keep moving. This is half the reps of the open wod in the same time frame. This will drastically increase the transitions which will allow most people to keep a much faster pace and will really affect the heart rate.