Friday – 071913

Jess F. finishing strong overhead with a single arm kettlebell push press.

Jess F. finishing strong overhead with a single arm kettlebell push press.

Warm-up/Skill
EMOM for 12 minutes:
Every odd minute, perform 5 box jumps to a high box. (36/30)
Every even minute, perform 3 bar muscle-ups.

If you can’t do bar muscle-ups, you will do 5 chest-to-bar pull-ups.

Workout of the Day
3 rounds for time:
20 Toes to bar
20 Burpees
20 Deadlifts (225/153)
400 meter run

This workout is capped at 20 minutes.

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