WOD

7/25/14

Strength

 

Overhead Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

 

WOD:

 

For completion: (does not have to be in order)

100 singles

5 strict muscle ups (CTB+Dip = 1 mu)

10 handstand pushups

100 double unders

50 pistols (scale from box or from kneeling position)

15 weighted chest to bar (with vest)

40’ handstand walks X 2

5 deficit handstand push ups

10 muscle ups

10 bar muscle ups

Max weighted dip