Oct 5, 2011

Posted: October 5, 2011 in Wod
Tags: , ,

Strength:

1: 10 min est 1RM Muscle Up

2: Back Squat: 1×5@60%; 1×5@70%; ME @ 80%

3: Bench Press: 1×5@60%; 1×5@70%; ME @ 80%

Conditioning

5 rds for time:

7x HSPU

14x KB Sn 24kg

21x slapping Pushups (hands to chest-not clapping)

Midline:

3x Max Effort Plank Holds w/ 45#’s

 

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