Tuesday, May 21, 2015

Matt with a 415 PR!

We had over 40 PR’s today! Amazing job everyone. Keep up the great work!

072115 WOD

A. Three rounds not for time:

Run 100-meters

5 supine rows

10 HR push ups

15 jumping jacks

B. Every 2:00 for 12:00 (6 sets)

Three position power clean (high hang, above knee, floor)

Building in weight while maintaining good form

C. Every 5:00 for 15:00 (3 sets)

Run 600-meters

10 burpees

5 ring muscle-ups (sub 1 strict pull up and 1 dip for 1 muscle-up)