Wednesday, April 16, 2014

 Heather working on her Muscle-ups under Nate's watchful eye!!


Arm/Leg Swings
Row 250m
2 rounds of:
10 Good Mornings
10 Wallball (light)
50-100 SU’s or DU’s

MOD
OTM for 10:00
Even:  10 Wall Balls, go higher or heavier than normal
Odd: DU’s (pick a number for your skill level)

WOD
Conditioning
For Time:
Run 250m
4 Front Squats 115/73#
Run 250m
8 Front Squats
Run 250m
12 Front Squats
Run 250m
Rx+ 155/103#

Recover and then:
Accumulate 5:00 in the bottom of a squat (soft back is okay)

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