5-10-11

Posted: May 10, 2011 in Wod

Early WOD 110510

10×2 Sumo Deadlift @ 60% – rest 45sec.

315#

Notes: Weight is based off of traditional deadlift. However, if the bar speed is slow take the weight down.

-then-

3 rounds for time of:

3 Muscle-Ups
10 Power Snatches @ 115
3 Muscle-Ups
15 OHS @ 115
3 Muscle-Ups
20 Box Jumps 24″

Notes: Full turnout on all MU. The goal is to be unbroken on all sets.

12:02

Late WOD 110510

4 rounds of:

1 min max effort HSPU
2 min max effort Roving Burpees
Rest 1 minute.

For reps and distance.

22-300ft/12-258ft/9-290ft/8-300ft

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