WOD – October 8, 2014

Workout of the Day
A) Squat Snatch Singles
20 min to work up to a heavy but perfect single rep

B) 4 rounds for time of:
4 Muscle-Ups
8 Overhead Squats @ 135/95

Scaling Guidance
Score: 4 to 8 minutes
Level 1: As RX’d
Level 2: 2x Pullups + 2x Ring Dips, 95/65
Level 3: 2x Banded Pullups + 2x Banded Ring Dips, 65/45
Beginner: 2x Ring Rows + 2x Box Dips (or pushups), 15-45# Overhead Squats