19 Feb 14

Posted: February 18, 2014 by House of Bross in Workout

Warm up
800m run
High Knee D&B
Butt Kicks D&B
20 Push up
20 Pull up
250m Sprint row

WOD
15-12-9-12-15
KB Swings 70/53
Box jumps 24/20 – games standards (AKA anything goes as long as you open on top)
T2B

rest 5 minutes…

Then compete 15 Bar muscle ups in as few sets as possible or
25 C2B and 30 Ring Dips alternate as needed.

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Comments
  1. Ty says:

    Warm-Up: Complete
    WOD: 13:10
    -5 minutes-
    Did bar muscle ups nowhere to hang rings at current gym.
    5 sets of 5
    Note: Did BBG and strength today 7 sets x 1 Snatches; strict C2B pull-ups 5/then ME kipping (3 total sets); 3 sets of overhead walking lunges with 20 steps. Lastly cardio this morning 10 RFT 100m sprints w/ 10 burpees.

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