WOD 090202

Today's CF WOD is 30 muscle ups for time. I'm entering a strength phase so I'll scale the WOD after my main workout.

Strength phase:

• 30 days
• 3 movements: squat, press, dead lift
  
• 3 loads: 5 x 5, 5 x 3, 5 x 1
  
• 2 rounds
• 18 workouts (3 x 3 x 2)
• so 3 days on, 2 off in any 5 day span

Today:

• 5x5 back squat, 245 lbs

3 rounds of:

• ring dips to failure (13, 15, 13)
  
• L-sit chin ups to failure (10, 9, 7)

I also did a few false grip rows from the floor.