Tuesday, Oct. 13, 2015

Power couple, Eric and Lisa, starting the week off strong!

101315 WOD

A. Three rounds NFT

Run 100-meters

5 power snatch with PVC

5 drop snatch with PVC

5 sots press at bottom of squat with PVC

B. EMOM 10:00

1 x power snatch + 1 snatch balance

B. For time:

5 muscle-ups

10 burpee box jumps (24/20)

Run 200-meters

7  muscle-ups

18 burpee box jumps (24/20)

Run 200-meters

9 muscle-ups

24 burpee box jumps

Run 200-meters

* Sub 1 chest to bar pull up for 1 muscle-up

>>On-Ramp

5 ring rows

10 burpees

Run 200-meters

7 ring rows

12 burpees

Run 200-meters

9 ring rows

15 burpees

Run 200-meters