September 11th, 2014

031

 Tonight’s Run Group will meet at McLennan Park!

Today’s WOD

 

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1-2 reps EMOM x 5
  3. Negative pull ups @ 31X1, 1-2 reps EMOM x 5

+

For time:

1 k run

20 Squat clean @ 95/65

20 Push press @ 95/65

20 Deadlifts @ 95/65

20 Burpees

1 k row

Trainer’s Tips:  weights should be light enough to move quickly, if you start with the run finish with the row OR vice versa

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