WOD 11 03 12 A. Press (5@70%, 5@75%, 5@80%, ME@70%) B. For time: Run 800m 30 Pullups 30 Ring Dips Run 600m 20 Pullups 20 Ring Dips Run 400m 10 Pullups 10 Ring Dips *Adv only (begin and end with
10 09 12
Yoga tonight @ 7:00PM WOD 10 09 12 A1. Back Squat (5@60%, 3@ 85%, 3@85%, 3@85%) A2. Muscle up work (2 minutes per round) B. 6 Rounds for time: Run 200m 10 Dynamic Pushups 10 Back Squats (135/95)* *Add
10 06 12
WOD 10 06 12 A. Clean Deadlift/Pulls 3×5 AHAP B. HSPU Practice C. 2 Rounds for time: 24 KB Swings (53/35) 18 Burpee Box Jumps (30″/24″) 12 Clean and Jerks (135/95) 6 Muscle ups Run 400m Rest 2 min Post loads,