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)