WOD: July 17th, 2017

Front Squat

Front squats
16 min E2MOM (8 rounds):
x 10 reps @ 50% of 1RM

METCON

Fitness
12 min EMOM:
Even: 6 squat snatch 45/35lbs
Odd: ME Barbell Pull-Ups or Ring Rows

Scaled
12 min EMOM:
Even: 6 squat snatch 135/95lbs
Odd: ME strict pull ups

RX
12 min EMOM:
Even: 6 squat snatch 135/95lbs
Odd: ME ring muscle ups*
*scale to ME bar muscle ups

*score is total muscle ups or pull-ups

Accessory

Core & back work
5×10 v-ups
in-between sets:
1 min back extension hold