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WOD - Monday, 8/27/2018​

3 RFQ:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

A. Strength: Front Squat (Week 7) (20:00)
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

B. Conditioning
For time:
21-18-15-12-9-6-3
Wallballs
7-6-5-4-3-2-1
Ring Muscle Ups

Time Cap: 12:00

Scale RMUs with

  • C2B → 14-12-10-8-6-4-2
  • Pull Ups or Ring Rows → 21-18-15…

Extra Credit: GHD Sit-ups
4 x 10-25

Me everytime theres a workout with more than 7 Wallballs.

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