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FRIDAY – 12.5.2014

4
Dec

FRIDAY – 12.5.2014

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WARM UP
Line Drills

SKILL 
ROWING FORM

WOD
5 Rounds
RX
4 Muscle Ups (bar or ring)
6 Hang Power Cleans 110/155
6 Shoulder to Overhead
12 Box Jumps 24/30″

L2
4 Banded Muscle Ups
6 HPC 95/135
6 S2OH
12 Box Jumps 20/24″

L3
5 Chest 2 Bar 5 Dips
6 HPC 75/115
6 S2OH
12 Box Jumps 18/20″

AFTER PARTY
10 Min AMRAP
W/ a partner
20 Med Ball Sit Ups (feet at least 1′ apart)
200′ Banded Sprint

 

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