Thursday – 021215

DSC_4862[1]

Frank showing some nice extension and shrug during last week’s snatch pulls.

Warm-up
4 rounds:
In two minutes, perform 12 box jumps (24/20), then AMRAP of muscle-ups in remaining time.
Rest 1 minute between rounds.

If you can’t do muscle-ups, you will do ring push-ups instead.

Workout of the Day
3 rounds for time:
400 Meter run
30/20 Calorie row
20 Handstand push-ups
10 Deadlifts (315/223)

Post your scores to the Whiteboard.

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