WOD101 - Monday, September 8th

RX

1. Warm-Up
3 Rounds
10 Empty Bar Front Rack Walking Lunges
10 Empty Bar Push Presses
Run 200m

2. Back Squat 5×3 at 80%+
All 15 Reps at/above 80%, go heavier than last week.

3. Alternating Every Minute On the Minute for 10-minutes
Even Min – 8 DL 205/135 + 20 Double Unders
Odd Min – 8 HSPU + 20 Double Unders
(RX+, 275/185# DL)

SCALED

1. Warm-Up
3 Rounds
10 Empty Bar Front Rack Walking Lunges
10 Empty Bar Push Presses
Run 200m

2. Skill: Back Squat

3. Alternating Every Minute On the Minute for 10-minutes
Even Min – 8 DL + 40 Single Unders
Odd Min – 16 Push-ups + 40 Single Unders

COMPETITION

1. Warm-Up
Slow 10 Minute AMRAP
Run 200m
4 Unbroken Muscle Ups
Run 200m
6 Unbroken Muscle Ups
Run 200m
8 Unbroken Muscle Ups
Run 200m
9 Unbroken Muscle Ups
Run 200m
(Continue to add 1 per round if you make it past 9)

2. Side Work
10 Rounds
Sprint 200m
Rest 1 Minute