9/29/14 Monday

Performance

A. Turkish Get-Ups; 20/arm not for time.

*You choose weight

 

B. For Time:

30 Pull-Ups
 (C2B for advanced)

400m Row

15 Overhead Squats (135/95)

800m Run

15 Overhead Squats (135/95)

.5 mile AirDyne

30 Chest-to-Bar Pull-Ups

 

Extra

C. EMOM for 10min

Even: 2-3 Muscle ups

Odd: 3 TnG Squat Snatch @ 60% of 1RM

 

Competition

Wod will be posted at gym