WOD for 21 SEP 2016

0500 and 1130 at the usual!

The ops of the Beast will endure! Today looks fun (and by fun I mean we are going to be sore forEVER!)

 

Warm up:

25′ SA OH Lunge (R)

25′ SA OH Lunge (L)

5 Single Arm KB Thruster (R)

5 Single Arm KB Thruster (L)

5 Strict Pull ups

 

Strength:

3 Shoulder Press, pick load

Every 2 mins for 10 mins.

Get heavy folks

 

WOD:

4 rounds for time of:

Back Rack Walking Lunge, 155/105 lbs, 40 ft

8 Bent Over Barbell Rows, 155/105 lbs

Back Rack Walking Lunge, 155/105 lbs, 40 ft

4 Muscle-ups

 

Death:

11 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

 

Have fun with this! Lunges are no bueno for walking the next day!

 

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