Bench Press
20 Min to find 1RM

4 Rounds for Time...
400 M Run
5 Burpee Muscle Ups
*Ring muscle ups. If you do not have muscle ups you may sub 10 burpee jumping muscle ups or 15 Burpee Pull Ups

Hollow Rock Holds, 4 x :30 seconds

Upward Dog, Downward Dog

Five rounds, for time:
Run 400 meters
30 Box jumps, 24/20 inch box
30 Wall ball shots, 20/14#


3 comments (Add your own)

1. Tyler B wrote:
4 Rounds for Time...
400 M Run
5 Burpee Muscle Ups

13:25 Rx'd

Fri, April 11, 2014 @ 8:35 AM

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