#herowod

 

Skill/Strength: 

EMOM x 8

Min 1-4: Back Squat 4 reps @ 65% 

Min 5-8: 30 Secs of Cal Row, 30 Secs rest

 

WOD: “LUCE"

3 RFT: 35 min Time Cap
1K Run
10 Muscle-ups (18 Chest to Bars or 25 Pull Ups)
100 Squats

Scale: 2 rounds

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