Mar 102010
 

Warm-up:

PVC SP/PP/PJ 10 each
PVC OVH squat 15
Hollow Rock 20

WOD:

65/45lb Push Press 12reps
Pullups 10 reps

AMRAP 20 mins

Scale weight as needed, keep moving for the whole 20 minutes.  Post total rounds including partials to comments.

 Posted by at 4:51 am  Tagged with:
Dec 262009
 

Warm-up:

Pullups 5
Tuck Jumps 10
Dowel Rod Front Squat 15
x2

WOD:

3 Muscle-ups
5 Front Squats 105/75lb
7 Box Jumps 20″

AMRAP 20min

Scale weight as needed, if you don’t have muscleups sub 3:1 pullups/dips.  Post total number of rounds plus any partial rounds to comments.