WOD 19/01/16

HEAVY:

2 rounds of:

death by  strict pull ups

rest 3′ between sets

WOD:

4 RFT:

9 T2B
9 S2OH @60/40
9 LAT. BURPEES

THEN

MAX EFFORT OF BAR MU (Men)/CHEST TO BAR (Girls)

CAP TIME: 8′

 

WOD 27-11-15

Games2012_TrackTriplet_FroningLeverich_muscleup_0

HEAVY:

FRONT SQUAT:

1 x 6 @75%

3 x 4 @85%

1 x M.E. @95%

rest 3′ each set

 

WOD: for time

100 wall ball shots @(9-6)

50 American swing @(24-16)

10 Bar Muscle Ups

CAP TIME: 11 min