12.18.2014

SWOD

MUSCLE UP PROGRESSION: EMPHASIS ON PULL TO DIP TRANSITION AND FALSE GRIP

WOD

4 ROUNDS

40 DOUBLE UNDERS

14 BAR HOPPING BURPEES

4 CLEAN & JERKS 185/135

Spartan wod option
In any order you’d like complete:
1200 meter of burden carry with slam ball 30/20
1600 meter run
1000 meter row
50 pushups
100 situps
50 pullups
100 meters of overhead lunges 45/25

Olympic lifting
Power Snatch 65% 4×3
-Power Clean 65% 4×3
-Power Jerk 65% 4×3
-Snatch High-Pull 70% 3×3
Then: 3 rounds
600m row
15 DB/KB Push Press

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