Posted: February 26, 2011 in Wod


6 minute AMRAP of:

3 Muscle-Ups
30 Walking Lunges (15l/15r)

5+3 MU’s

Notes: Full turnout is required on every muscle up.

-rest 4 minutes-

10 minutes to establish a 3RM Clean and Jerk


Notes: The time limit from the 1st movement of the barbell on the 1st lift until the 3rd lift is completed is 30 seconds. The barbell may be dropped, and the hands may leave the bar, but misses are not allowed. IE – once a lift is missed, the attempt is over.


5 rounds for time of:

Row 500m
20 Burpees
3 Rope Climbs 15′



100 Toes-to-Bar

Beginning the first minute; on the minute perform 3x squat snatch at 155#



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s