WOD for 31 JAN 2016

0500 and 1140ish at the Fred

 

Warm up:

For time:

Lateral Step, 40 ft, Right

Lateral Step, 40 ft, Left

30 Mini Band Squats

20 Burpees

10 Toes-to-bars

5 Strict Pull-ups

 

WOD:

5 rounds for time of:

Run, 400 m

30 Wall Balls, 20/14 lbs, 10 ft

5 Muscle-ups

 

Holy crap Julie.

 

Strength:

Alt EMOM

Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set

Weighted Strict Bar Dip 5-5-5-5-5, using heaviest weight per set

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