WOD 11.07.14 Friday

madewithOver-3

Warmup: Jump Rope 150x

  • Agile 8
  • Single Leg RDL: 2 x 10 (each leg)

A. Back Squat

  • 5-5-5-5-5

B. 3 Rounds for Max Reps:

  • 1 Minute: Box Jumps (24/20”)
  • 1 Minute: Toes-2-Bar
  • 1 Minute: Deadlifts (225/155#)
  • 1 Minute: Rest

C. AMRAP 10

  • 2 Muscle Ups (2pullups +2 Ring dips)
  • 4 Handstand Push-Ups
  • 8 Dumbbell Snatches (4/arm) (70/50#)

D.  Cool Down: Shoulder work

  • Banded Shoulder Stretches
  • LaX ball smash and floss
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