Daily WOD
 | Fri, Jul 31 |  |
 | Happy Birthday: Jules |
| 260731 METCON | 260731 OPTIONAL STRENGTH | 260731 AT HOME WOD | 260731 OPTIONAL ACCESSORY |
260731 METCON(Time, Int, Sc) For time: 2 ring muscle-ups 2 back squats (155/225 lb) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats Intermediate/Masters: 1 ring muscle-up 2 back squats (105/155 lb) 2 ring muscle-ups 4 back squats 3 ring muscle-ups 6 back squats 4 ring muscle-ups 8 back squats 3 ring muscle-ups 6 back squats 2 ring muscle-ups 4 back squats 1 ring muscle-up 2 back squats Scaled: 2 ring rows + 2 foot-assisted ring dips 2 back squats (45/65 lb) 4 ring rows + 4 foot-assisted ring dips 4 back squats 6 ring rows + 6 foot-assisted ring dips 6 back squats 8 ring rows + 8 foot-assisted ring dips 8 back squats 6 ring rows + 6 foot-assisted ring dips 6 back squats 4 ring rows + 4 foot-assisted ring dips 4 back squats 2 ring rows + 2 foot-assisted ring dips 2 back squats Intended Stimulus -12:00-16:00. -First set of ring muscle-ups in under :30; sets of 2+ throughout. -Moderate-to-heavy back squat load; unbroken reps.
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