Wednesday – 031313

YouTube Preview Image

Please enjoy this extremely well done video that took us hours to make. . .ok that’s a lie.

Warm-up
2 rounds not for time:
10 Wall facing air squats (use partner if necessary to avoid falling over backward)
10 Band pull aparts
10 Single arm dumbbell strict presses with a moderate weight (each arm)
10 Ring rows with feet elevated

Workout of the Day
15 minute AMRAP:
5 Power cleans (155/103)
5 Front Squats
5 Jerks
5 Muscle-ups

IF you cannot do muscle-ups, you will do 5 ring dips and 5 pull-ups.

POST SCORE TO COMMENTS or WHITEBOARD

, , , , ,

%d bloggers like this: