8/27/2015 – WOD

Strength
Bench Press – 7×2 @ 90% + 1 ME set @ 70%

Conditioning
For Time
Run 800m
9 Ring Muscle-ups
2 Rope Climbs 20ft
7 Ring Muscle-ups
2 Rope Climbs 20ft
5 Ring Muscle-Ups
2 Rope Climbs 20ft
Run 800m

WOD Notes: TD = 11-17 minutes. Scaling for MU = GI Janes 15-12-9 by round. Scaling for RC = Climb to 15ft or 1 Lap sled Pull (full length of rope).

Battle of the Boxes – Snatch ladder

Leave A Reply

Your email address will not be published. Required fields are marked *