Squat and pull

Yesterday I did supplemental strength on my own, heavy set of 3 back squats, got up to 195#, which, after poring through a year’s worth of archives, seems to be a 3RM. So that’s good. The metcon for the actual WoD day was:

-400m run (row)
-18 muscle ups
-400m run
-15 muscle ups
-400m run
-12 muscle ups

200m penalty run for every broken set. 15-minute cap.

I scaled all the way to ring rows for this one because even with kipping pull-ups, it would have been not good. I finished in 11:01, with 2 penalty rows. Between ROWing and ring ROWS it was a lot of pulling.

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