wod

261214

By December 26, 2014 No Comments

PreWOD

Met Con
261214

Warm-up: Dynamic
Strength: Back Squat 6x6 (add weight each set over 6 sets)

For time:
7, 6, 5, 4, 3, 2, 1 Muscle-ups
14, 12, 10, 8, 6, 4, 2 Burpee Box Jumps (24/20)

8 Minute AMRAP
3, 6, 9, 12...
Power Clean (135/95)
10c Airdyne or 125m row
(keep adding 3 reps to the power clean until time is up.

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