Sunday 8.30.15 WOD

Explosive Strength

Warm-up

EMOM 10 min
3 Seated Box Jumps
6 Jumping Lunges

WOD

Happy Birthday Scott Richards
Scotts Birthday is on the 232nd Day of the Year.
1min Max Cals on Assault Bike
1min Max Box Jumps (24,20)
1min Max KB Swings (55,35)
1min Max Power Snatches (75,55)
1min Max Bar Muscle Ups
1min Rest
**Continue through the AMRAP until 232 reps+cals are achieved, you must attempt each movement, no strategic rest periods
**1 Bar MU = 1 Jumping Bar MU or 1 Pull Up + 1 Push Up
**Score time of completion

$ Out

4min TabataΒ  Hollow Body Hold

 

By | 2016-10-20T15:16:07-04:00 August 29th, 2015|WOD|Comments Off on Sunday 8.30.15 WOD