April 21, 2014

By April 20, 2014 wod No Comments

Workout of the Day
Max Rep Muscle-ups
then
21-15-9
Front Squats 155/105#
K2E
Ball Slams 30/20#

Strength
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90% (record how many you do beyond the 3 required)
then
Bench
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90% (record how many you do beyond the 3 required)

Post your scores to the Whiteboard.

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