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
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