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WOD – Friday, February 3, 2012


WOD – Friday, February 3, 2012

Warm-up: Run 400m, 10 front squats w/ PVC, 10 push-ups, 10 sit-ups, 10 back extensions, sit in a full squat for 1 minute

Strength: Front Squat 3,3,3 – Warm-up very good.  Especially if you’re sore from yesterday’s wall balls.



Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Sub for Muscle-ups as need.  3 Pull-ups and 3 Ring dips per Muscle-up is the standard but scale as needed.

Time Domain:  12-18 minutes

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs).

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