Thursday, May 10, 2012

Friday, 5/11/2012

Warm up:  Run

Strength:  Dead Lift 2 reps on the minute for 12 minutes 315# / 205# or 75% of 1 rep max

WOD: Two rounds for time of:
            -3 muscle ups
            -15 Wall Ball Shots 20# / 10#
            -21 Toes to bar
            -100' Farmers Walk 70# / 35# per hand

Sub for muscle ups is either 4 bar pull ups and 4 bar dips or 3 ring pull ups and 3 ring dips

Post dead lift weight and time for wod.


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