Warm up:
Row 2K
Muscle ups- 10x2 unbroken reps
TGUs- 5x2 at moderate weight
SWOD:
Yoke walk- 5 attempts for max weight 75ft walk(25m)
Back Squat- Heavy triple
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
100m Sprint
4 Clapping Pushups (Focus on a BIG explosion from the ground)
WOD:
For time:
10 Deadlifts 315/205
20 Bar facing Burpees
30 Pull ups
40 KBS 1.5/1
50 Box Jumps 24"/20"
40 KBS 1.5/1
30 Pull ups
20 Bar facing Burpees
10 Deadlifts 315/205
Warm up-
ReplyDeleteMuscle ups- 2,3,5,5,4,3,2
TGUs- 35,40,50,50,50
SWOD-
Back Squats- 335,355,375,385,390,395
ME- Completed all rounds as rx'd.
WOD- 20:47 as rx'd. Was terrible after the sprints!!!