Posted: February 19, 2011 in Wod

5×3 Back Squats @ 70% – rest 2 minutes

295# was fast and easy for the first time in a while

Notes: I want these to be fairly fast reps. If this turns into slow, grinding reps, take the weight down or rest longer. Base this off your last 1rm.

-then-

6 minute AMRAP of:

Muscle-Ups

27x little kips as possible, set it up with low rings to prevent the use of legs/hips
-rest 5 minutes

7 rounds for time of:

5 Squat Snatches @ 155lbs
15 Box Jumps 26″
20 Pushups

14:51

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