4-2-2014
Skill: Hspu 3×10 Strict pullups 3×10 Wod: 3 rds 30 seconds toes to bar 30 seconds rest 30 seconds du’s 30 seconds rest 30 seconds dynamic or clapping push-ups 30 seconds rest
Read more15 minutes to find 1RM back squat 15 minutes to find 1RM strict press 15 minutes to find 1RM Deadlift
Read moreSkill: 25 Muscle ups We will scale with Low ring transitions, pull up/ring dips “WOD” 16 minute AMRAP: 8 pull ups 12 box jumps 16 KB swings 53/35 Happy Birthday Natalie!
Read moreStrength: Power snatch 3@70%, 2@75%, 1@80%, 1@85%, 3 heavy singles WOD “Lung Burner” 5rds 15 du’s 15 burpees to a 6″ target
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