9.9.2013

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SWOD

Back Squats

Week Two
3 reps x 70%
3 reps x 80%
3 reps x 90%

 WOD

18 Minutes

Starts with an 800 Meter Run

Then do an AMRAP of the following:

1 Bear Complex 115/75 (It’s 7 rounds without letting go of the bar. If during the five rounds you let go of the bar or rest you must complete 5 burpees and start the complex over before moving on.)

1 Muscle up (bar or ring) Go up one muscle up every round. (ex. 1 the first round, 2 the second round… so on and so forth)

 

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