WOD August 18, 2014 (Monday)

What’s up One World! Here’s the workout for Monday, August 18, 2014

Tier 1
Back Squat
5×3 @ 80%
5 Minutes – Kneeling Muscle Up Progression
*Complete for time:
Use a rack, pick weight
10 Hang Power Cleans
20 Back Squats
800 Meter Row

Tier 2
Back Squat
5×5 @ 80%
5 Minutes – Band Muscle Up Progression
*Complete for time:
135/95, no rack
20 Hang Power Cleans
30 Back Squats
1000 Meter Row

Tier 3
5×5 @ 80%
5 Minutes – Muscle Up Practice
*Complete for time:
155/115, no rack
20 Hang Power Cleans
30 Back Squats
1000 Meter Row

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