Posted: March 5, 2011 in Wod

AM WOD 110305

5 rounds for time of:

7 Muscle-Ups
11 KB Thrusters 24kg
50m BB OH Carry @ 225lbs

23:33

Notes: KB Thrusters are obviously with a 24kg in EACH hand.

PM WOD

12 minute AMRAP of:

5 Deadlifts @ 375
50m Prowler Push @ 50lbs
75 Double-Unders

-rest 3 minutes-

8 minutes to establish a 1rm Front Squat

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