January 25, 2013

 photo welcome_zps09e0f6f1.jpg

SWOD: Back Squat
Warmup sets:
5x 35%
5x 45%
3x 55%

Working sets:
3x 70%
3x 80%
3+ 90%

WOD:
9-7-5 of:
OH squats (135/95#)
Muscle ups

We scaled on the OH Squats, and did either jumping muscle ups or 3dips/3pull ups combo for every muscle up.

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