WOD Mon 1-21-13
January 20, 2013
WOD Wed 1-23-13
January 22, 2013

WOD Tue 1-22-13

Warm-up: Row 1000m, alternating 200m with easy and medium paces.  Then 3 rounds of: 5 pullups, 5 ring dips, 20 double unders, and 10 KB swings.

Work on Muscle-ups (or scaled M/U’s) for 10 minutes to prep for the WOD

WOD: 1-Muscle up, 50 double unders, 2 M/U’s , 40 D/U’s, 3 M/U’s, 30 D/U’s, 4 M/U’s, 20 D/U’s, 5 M/u’s, 10 D/U’s, Buy-out: 50 KB swings (24/16kg)

Cooldown: LAX and foam roller work on your upper back, shoulders, and hamstrings.

Post your times to comments.

 

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