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  • Javier Becerra
    • Jan 20, 2020
    • 1 min read

WOD-1.20.20

STRENGTH 

Front Squat 5-4-3-2-1

5 Reps @ 75%

5 Reps @ 75%

3 Reps @ 80%

3 Reps @ 80%

1 Rep @  85%

Rest about 90 sec each set

METCON

For Time

20-16-12-8-4

Thrusters 95/65

10-8-6-4-2

Bar Muscle Ups

Scaling Options

Thrusters: Weight You should be scaling to a weight that will allow ideally for unbroken sets. However, you are allowed one break on the set of 20 and 16. This is a strategic break not a forced break though. Bar Muscle Ups: Banded Bar Muscle Ups Jumping Bar Muscle Ups Pull-Up Banded Pull-Ups For the bar muscle ups, you should be aiming to complete each set in as few sets as possible. 

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