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FRIDAY – 1.30.2015

29
Jan

FRIDAY – 1.30.2015

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VitalWinter158

WARM UP
Coaches Choice

STRENGTH
Back Squat
4 x 4 @ 80%

WOD
8 Rounds
6 Burpees
3-4 Muscle Ups
200′ Sprint

Cash Out:
Weight total wall ball shot
*Rest as much time as needed before starting
*Goal is to see how much weight you can move with a med ball.
*Athlete picks med ball weight
*You can rest but it must be in the bottom of your squat, ball cannot touch wall.
Example: 20 wall ball shots @ 20# = 400#s moved.

L2
1 C2B + 1 Ring Dips = 1 Muscle Up

L3
1 Pull Up + 1 Dip = 1 Muscle Up

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