Squats & Southie Sangy V2.0 – CompetitorWOD

Warm-up
Run 400m
Then 2 Rounds
10 Challenging False Grip Ring Rows
10 Clapping Push Ups
6 Front Squats
9 Box Jumps

Strength
Back Squat
5-5-5-5@ 75-80%
– Between sets complete 3 Strict Muscle-ups
– Too easy? Complete 3 strict MUPs to Ring HSPUs

WOD
Southie Sangy V2.0

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run