12/3/14

Wednesday

Warm Up

Knee hug/quad stretch Series

Skill

Bar Muscle Up

Strength

Back Squat

5 @ 70

5 @ 75

3 @ 80

3 @ 85

2 @ 90

1 @ 95

WOD

9-6-3

Deadlift (255/205)

HSPU

 

Level 1: (225/165)

Level 2: (205/145) Kick Up Push Up

Level 3: (165/125) Box HSPU

Level 4: scale as needed

 

Cash Out: Muscle Up Skill Work

 

Challenge of the week: Max ring or bar muscle ups OR work to get your first!