WOD | March 30, 2017

WOD:

Muscle Up Biathlon

     400m Run

     18 x Muscle Up

     400m Run

     15 x Muscle Up

     400m Run

     12 x Muscle Up

*Immediate 200m Run penalty for every break

 

EXTRA WORK:

Weightlifting:

     Back Squat

     5 x 1

 

Burner Conditioning:

     21-15-9

     KB Swing (70/53)

     Cal Row/ Bike

     *Push!

 

Mobility:

     1:00 Foot Smash ea.

     2:00 Calf Smash ea.

     2:00 Quad Smash ea.

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here