WOD: Wednesday September 14th

SKILL: muscle-up

STRENGTH: weighted pull-ups/strict pull-ups/ strict ring rows

4x AMRAP

CONDITIONING: complete once for time:

  • 100 front squats 135/95 
Every time you drop the bar you must compete 1 muscle-up or 2 strict pull-ups/4 strict ring rows if you are scaling. 

T.C 18:00 

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