Dips, 3 x 8
One Max Effort Set Back Squat @ 50% 1RM after dips.
1a) ME Muscle Up
1b) 3 x 5 Back Squat HAP *If you do not have multiple muscle ups complete 3 singles each round. If you do not have muscle ups complete 3 jumping muscle ups each round.
Sled Drags or Prowler Push, 4 trips down and back
400 m recovery jog between each trip
*Move at a good constant pace. Vary weight if needed. Alternate between sleds and prowlers if you wish.
Partner Med Ball Sit Up Toss 2 x 50
Samson Stretch and Legs on Wall
Post loads for your Strength/Sports Strength & Time for WOD to comments.
Fri, February 8, 2013
by CrossFit OKC