Wednesday, May 13, 2015

Posted by on May 13, 2015 in WOD | 1 comment

Pre- WOD 

3 Rounds

  • 10 Overhead Squats (empty bar/dowel)
  • 30 sec Handstand Hold
  • 5 negative Chin Ups

Strength – Deadlift 5x5x1@70%

WOD 

A. AMRAP 15

  • 10 Pull Ups
  • 20 Wall Balls 20/14
  • 50 Double Unders/150Singles

B. AMRAP 15

  • 3 Muscle Ups (choose the version you are weaker at. Bar vs ring)
  • 20 Wall Balls 20/14
  • 50 Double Unders

One Comment

  1. Wodded with the 6:30 crew tonight. I am not used to doing these things that late. It was hard. Ha.

    Strength Deadlifts at 225# 5×5 touch and go

    Wod 4+1 Rxd + 20# med ball and ring mups.

    Great job to a big 630 crew! Thanks for the push MJ.