11.24.2014 WOD

23
Nov

11.24.2014 WOD

A. Mobility

B. Warm-up
10 Behind the neck Thrusters (45/35)
10 Good Mornings
30 Double-unders
3 rounds

C. WOD
Teams of 2

12 Muscle-ups (Rx Lite: 30 Pull-ups)
30 Calorie Row, while partner holds barbell front rack (165/105) (Rx Lite: 135/95) (Rx+ 185/115)
10 Alternating Cleans (same weight as front rack hold)
30 Cal Row, other partner holds barbell front rack
10 Alternating Cleans
12 Muscle-ups (30 pull-ups)

15 minute cap