WOD: “5RFT and ABS” -Tues 9.8.15
5RFT of: 4 Muscle Ups (Mod: 8 Pull Ups) 200 Foot Sandbag Carry (pick a heavy bad, Sandbag KB, or KB) 4 Rope Climbs 20
5RFT of: 4 Muscle Ups (Mod: 8 Pull Ups) 200 Foot Sandbag Carry (pick a heavy bad, Sandbag KB, or KB) 4 Rope Climbs 20
30RFT of: 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (225/135)
3 Set Challenge 60:35 Sled Push Air Squat TRX Row Plank Jack Farmers Walk Shoot Through With Dip Dumbbell Row Plank
Strength: Cleans, 7×1, EMOM WOD: 4 Rounds, each for Time Every 7 minutes complete the following for time: 3, 6, 9 of HSPU Box Jumps
Strength: Bentover Row, 4×8 WOD: EMOM Min 1: 20 KBS (55/35) Min 2: 20 HRPU Min 3: 3 Rope Climbs Min 4: 10 Cal Row
With 40 minutes on the clock complete the following in order: Part A: Back Squats, 10×10, 55% (record time) take a 3 minute rest PartB: