12/9/13

DSC_0353

 

Strength:

Back Squat:

  • 5×8 @ 65%

**On last set, perform AMRAP, stopping 2 reps shy of failure

Conditioning:

Advanced:

  • 9 Muscle Ups
  • 70 KBS (55/35)
  • 7 Muscle Ups
  • 50 Burpees
  • 5 Muscle Ups

Intermediate:

  • 3 min AMRAP of Pull Ups + Dips
  • 4 min AMRAP of KBS
  • 2 min AMRAP of Pull Ups + Dips
  • 4 min AMRAP of Burpees
  • 1 min AMRAP of Pull Ups + Dips
Post WOD:

Hip Extensions: 3xME

**Add weight is > 10 Reps

 

Speak Your Mind

*