Monday October 12, 2009

Monday, October 12

WOD
4 rounds of 5 muscle ups with 60 sec rest between rounds
Rest 3 minutes
Clean 50% BWT x 5
Clean 60% BWT x 5
Clean 70% BWT x 5
Clean 80% BWT x 5
(90 second rest between sets)
3 min rest
Split Jerk 50% BWT x 3
Split Jerk 60% BWT x 3
Split Jerk 70% BWT x 3
Split Jerk 80% BWT x 3
(120 second rest between sets)
3 min rest
3 rounds 50 wall balls to 10 ft you pick weight
(240 second rest between sets)