Feb 4, 2012

Posted: February 7, 2012 in Wod

WOD 120204:

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:

100 Burpees for time.

*Rest 10 minutes.

Test 2:

15 minutes to establish a 1RM Snatch.

*Rest 5 minutes.

Test 3:

8 minute AMRAP of:

4 Muscle-Ups 6 Hang Squat Cleans 185/120#

*Rest AT LEAST 3 hours.

Test 4:

20′ Pullup Bar “Monkey Bar” Run 20 GHD Situps 20 KBS 32/24KG 30′ Pullup Bar “Monkey Bar” Run 30 Box Jumps 30/24″ (Regionals standard) 30 Push Press 115/75 40′ Pullup Bar “Monkey Bar” Run 40 Double-Unders 40 T2B

For time.

Notes: If you have variable height pullup bars—sorry.

 

 

TEST 5:

3rds for time:

800m run/20x HSPU

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