05.06.2015 WOD

5
May

05.06.2015 WOD

A. Mobility

B. Warm-up

30 double-unders
5 Bear Complex*
10 walking lunges
4 rounds

*start with a blank bar, then 75/55, 95/65, & 115/75. Share a bar with a group of people.

C. WOD

60 calorie row
50 knees-to-elbow
40 dumbbell snatch (50/30)
30 burpee plate jumps
20 squat cleans (115/75) (Rx+ 135/95)
With remaining time do as many muscle-ups or strict pull-ups* as possible.

18 minute AMRAP. Score is total reps.

*Absolutely NO kipping. Jumping pull-up or band assisted pull-up is preferred if you don’t have a strict pull-up.