Find your 1 rep max.
This will be done with a 5 second pause in the bottom.
Workout of the Day
1000 meter row
50 standing barbell lunges (135/93)
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.