WOD: Monday 1/11/21

WEEK CHALLENGE: Complete sometime over the course of this week.

- 6m Max Effort Row Test (for distance)


Strength/Skill:

- Back Squat: 5x3 @78%


Metcon: 25m Cap

- 12 x Muscle-ups

- 120 Double Unders

- 10 x Muscle-ups

- 100 x Double Unders

- 8 x Muscle-ups

- 80 x Double Unders

Rest 5m

- 15 x OH Squat

- 30 x GHD (24 T2B)

- 12 x OH Squat

- 24 x GHD (18 T2B)

- 9 x OH Squat

- 18 x GHD (12 T2B)


Extra Strength:

- Front Squat: 10x3 83%

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