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Wednesday 1/11/2017 crossfit lobo workout of the day

11
Jan

Wednesday 1/11/2017 crossfit lobo workout of the day

Strength/Skill –
5 x 5 Tempo Back Squat *3-2-1-1 (3″ to go down, 2″ in the hole, 1″ to go up, 1″ rest at standing)

WOD –
Nasty Ladder – 9′ Ascending and descending rep scheme – all reps can be substituted for muscle-ups
EMOM
Pull-up
Push-up
Dip

1st minute = 1 pull-up, 1 push-up, 1 dip
2nd minute = 2 pull-ups, 2 push-ups, 2 dips
3rd minute =  3 pull-ups, 3 push-ups, 3 dips
4th minute = 4 pull-ups, 4 push-ups, 4 dips
5th minute = 5 pull-ups, 5 push-ups, 5 dips
6th minute = 4 pull-ups, 4 push-ups, 4 dips

then

2k row

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