Monday 1.5.14 WOD

Dynamic Effort Lower

Strength

Box Squats (8×2 @ 80% 1RM – Below Parallel )

WOD

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

**25min time cap
**MU Modification: 7MUs = 14 PU + 14 Diamond Push Ups

Extra Credit

3×20 Russian Twist (L+R=1)

 

By | 2016-10-20T15:19:11-04:00 January 4th, 2015|WOD|Comments Off on Monday 1.5.14 WOD