Wednesday – 013013

All the people reppin' Xiphos on Monday night!

All the people reppin’ Xiphos on Monday night!

Warmup
2 Rounds:
Run in jump rope for 1 minute
10 Protract/retract “pushups”
10 Overhead Squats (45/33)
10 Leg Swings each direction/each leg (back, side, front)

Workout of the Day
With a 20 minute running clock:
2 minutes max muscle-ups
Rest 1 minute
6 minute AMRAP (135/93)
9 Deadlifts
6 Front Squats
3 Jerks
Rest 2 minutes
Repeat

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