Followed by . . .

Lift:

Back Squat
70% x3 reps
80% x3 reps
90% x3 or more reps

Today's WOD:

20 Muscle-ups 
  
For time.
Time Limit: 10 Minutes
  
Followed by:
  
10 Hollow Body Rock
7 Hand Release Push-ups
  
5 Minute AMRAP

Warm-up:

Jump Rope 2 Minutes
2 Rounds of:
  1. Shoulder Swing x10
  2. Squat x15
  3. Hip Extension x10
  4. Bridge x3 efforts

MOD:

  • Back Squat 
  • Muscle-up
  • Hollow Body Rock
  • Hand Release Push-up

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results: