4/1/15 Wednesday

Performance

A. Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Muscle Up x 3-4 reps

*If you cannot get a muscle up coaches will have a separate section of gym for progressions

Station 2 – Rope Climbs x 2 ascents

Station 3 – hollow Rocks or holds x 45sec

+

4 rounds for time:

50m (165ft) Farmers Carry (Heavy as hell!)

400m Run

*The Yoke would also be a good substitute for Farmers Carry if anyone is interested

 

Competition

Wod will be posted at gym