12.18.2014

By

SWOD

MUSCLE UP PROGRESSION: EMPHASIS ON PULL TO DIP TRANSITION AND FALSE GRIP

WOD

4 ROUNDS

40 DOUBLE UNDERS

14 BAR HOPPING BURPEES

4 CLEAN & JERKS 185/135

Spartan wod optionIn any order you'd like complete:1200 meter of burden carry with slam ball 30/201600 meter run1000 meter row50 pushups100 situps50 pullups100 meters of overhead lunges 45/25Olympic liftingPower Snatch 65% 4x3 -Power Clean 65% 4x3 -Power Jerk 65% 4x3 -Snatch High-Pull 70% 3x3 Then: 3 rounds 600m row 15 DB/KB Push Press

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