WOD Monday 131111

SWOD:
Back Squat: 5 Sets of 3

CWOD:
2 Minutes AMRAP Strict Pull Ups
+
8 Minutes AMRAP:
10 KB Swings (32/24kg)
10 Sit Ups
10 Push Ups
+
2 Minutes AMRAP Strict Pull Ups

Extra:
10 Minute EMOM:
4 Muscle Ups
*Scale as you see fit (work on them, less reps, etc.)

Notes:
If the CWOD looks “easy” take a chance and use the heavier kettlebell. No cheating on the push ups, STRICT form, keep those abs and ass tight! Squeeeeeeeze!

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