October 14, 2014

Strength

  • Back squat, 7RM
  • Muscle-up practice between sets

WOD

Every 2 minutes for 12 minutes

  • 3 Muscle-ups
  • 6 Burpees over med ball (Rx+ 9 reps)
  • 12 Wall balls, 20#/14# (Rx+ 15 reps)