WOD for 23 FEB 2017

0500 and 1140ish at the Fred

Sign up for the open if you haven’t already!

It starts on Thursday and we will be doing the workouts on Friday regardless so you mine as well compete!!!

Still need a coach for the 1140ish class!! If you are a L1 and want a great opportunity to work hard for zero pay let me know!!!

 

Warm Up:

3 rounds, 45 secs per station, of:

Double Under Rest 15 secs

Kettlebell Thruster Rest 15 secs

Row Calories Rest 15 secs

 

WOD:

For time:

10 Burpee Muscle Ups Run, 200 m

8 Burpee Muscle Ups Run, 200 m

6 Burpee Muscle Ups Run, 200 m

4 Burpee Muscle Ups Run, 200 m

2 Burpee Muscle Ups Run, 200 m

 

Modifications Burpee Muscle-Up: Burpee + 2-3X pull-ups and dips

15 min time cap

 

Strength:

3 Front Squats, 75% 1RM

Every 2 mins for 10 mins.

 

ABs:

For time: 75 AbMat Sit-ups

 

 

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