WOD | March 14, 2016

WOD:

  AMRAP 14

    25 x KB Swing (53/44)

    20 x Wall Ball

    15 x Deadlift (225/155)

  

EXTRA WORK:

  Weightlifting:

    OFF

  Gymnastics:

    Kipping HSPU

      Eccentric 5 x 3 (3-5 sec per rep)

  Conditioning:

    9 min Clock...

      800m Run

      AMRAP Burpee  

BOX INFO: 

    "Why don't you have a Muscle-Up?" Blog available NOW- READ UP!

    Open WOD 16.4 Announcement Thursday night

    MU Seminar Series - March: 16/19  April: 27/30  May: 18/21