20
Apr
Monday, 21 April, 2014
Happy Monday!
Workout of the Day:
Group Warm Up:
Run 200m forwards
Run 200m backwards
Then 2x through
30 sec of the following:
Squats
Sit-ups
Box jumps
Push-ups
WOD:
21-15-9 Reps for time of:
Box Jumps
Kettle Bell Swings
Toes To Bar
Extras:
Complete as many sets of a single rep of muscle up as you can in 5 minutes. You may not link movements, even if you are doing modified version.
MEB-
5x5X70% press- 2 sets at 60#, 2 sets at 65#, 1 set at 70# (55# is 70%); 200 bandy rows, 200 bandy presses, 50 each DB wrist curls 10#