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Friday 5-30-2014

24
May

Friday 5-30-2014

Workout of the Day
Warm up to include: 250 Meter Row for time
then
Back or Front Squat
5 x 5 @7 RPE
-After each set immediately perform 5 box jumps. No rebounding. Set each one up and use technique and max effort.
Alternate
Pull-up variation (any)
5 x ME
then
WOD
3 RFT
250 meter run
5 Snatches, 5 Muscle-ups Rx(#155/#83) Competition
5 Clean and Jerk, 7 CTB Pull-ups Rx(#165/#103) Sport
5 Thruster, 9 Pull-ups/Body Row Rx (#95/#63) Performance

Post your scores to the Whiteboard.

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