Wednesday 1/25/17 - You Can Run If You Want To

MAIN WOD

W: Muscle Up Progression

M-1: Back Squat 6RM

M-2: On a Clock Running Up:

0 - 5:00

Run 800m/Row 800m/Bike 1 Mile (1.6km)

Max MU

5:00 - 10:00

--Rest--

10:00 - 14:00

Run 600m/Row 600m/Bike .75 Mile (1.2km)

Max MU

14:00 - 18:00

--Rest--

18:00 - 21:00

Run 400m/Row 400m/Bike .5 Mile (.8km)

Max MU

OPTIONS

Level 2: Jumping MU or C2B

Level 1: Perfect Burpee Pull ups

FITNESS CLASS

W: Bar Muscle up practice

F-1: Back Squat

6 Reps Every 2:00 for 8 Sets

F-2: 5 Rounds:

15 Wall Balls

5 Bar Muscle ups