wod

11/26/2013

By November 26, 2013 No Comments

PreWOD

warm up: dynamic
10 min skill practice Kipping pull ups
Dead Lifts 5,5,3,3,1,1,1, 75,85,95% 1 RM
Cash Out: 50 double unders, roller work

Met Con
11/26/2013

20 min AMRAP

 2 muscle ups (scaling jumping muscle up or 3 pull ups , 3 dips per muscle up )

 4 wall climbs

8 smhp 75/45

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