Wednesday – 121615

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Welcome to our newest member, Houston! Please say hello to him if you see him.

Strength
Back Squat
Find your 1 rep max.
This will be done with a 5 second pause in the bottom.

Workout of the Day
For time:
1000 meter row
50 standing barbell lunges (135/93)
30 muscle-ups

The barbell lunges must be done with the bar on the front rack.  If you can’t do muscle-ups, you will do 30 ring pull-ups and 30 hand release push-ups instead.  The WOD will be capped at 20 minutes.  If you get capped, your score is how many muscle-ups you did.  If you can do muscle-ups but are not good at them, you will attempt to get AMRAP during the workout, no scaling to the pull-ups and push-ups.

Post your scores to the Whiteboard.

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