10/01/2014

Main – WOD

Metcon (No Measure)

Chest to bar pull ups
7×6 @ 0:50 rest

rx plus- do one muscle up before each round

Deadlift (20:00 to complete)

3×5 ascending warm up sets then
+
3 work sets
5@ .75
3@ .85
Max reps at .95
Rest 3:00, 4:00, 5:00 between work sets

Metcon (AMRAP – Reps)

4:00 amrap of: C & J (95/65)
:30 rest
3:00 amrap of: Burpees to target
:30 rest
2:00 amrap of: sit ups

*target must be 6″ above reach

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