Monday, Jan. 14, 2013
011413 WOD
A. Buy in
AMRAP in 4:00 in teams of two:
Partner A: 200-meter run
Partner B: Superman hold
Switching; 5 burpee penalty for team each time partner B drops hold.
B. Strength
Back squat – Wendler week 2, month 1
70% x 3
80% x 3
90% x 3+
C. Metcon
Four rounds for time:
5 ring muscle-ups
10 front-squats (135/95)
30 double-unders
* Courtesy Outlaw CrossFit
(Ring muscle-up substitutions will be bar muscle-ups, assisted or unassisted; or one strict pull-up and strict dip per MU rep).
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